chest to bar

Nancy and Rodrigo gettin’ work done on the rower.

CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes


Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Lead Foot

27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest –
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest –
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday…

A. Hang Power Clean & Jerk

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal


Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 3 rep max

B. 7 Rounds [12 Minute Time Cap]:
7 Push Press (m = 65/95/115, w = 45/65/85)
7 C2B Pullups
7 Burpees

Post load for push press and time to complete WOD: 230#, 9:21 L3

And coming tomorrow…

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3


CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Lead Foot”

4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20

4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
2 Rounds
60 Double Unders**
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 30 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

"You've got one more rep." Marvin.
“You’ve got one more rep.” Marvin.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Overhead Squat: In 15 minutes working up to a heavy single

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (C2B = Rx+)
60 Cal row
30 Overhead Squats (m = 55/95, w = 45/65)
20 Overhead Squats (m = 75/115, w = 50/80)
10 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.

And coming tomorrow…

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Click here for complete WOD details.

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

Round up at the start of class.
Round up at the start of class.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

The CFM team needs two more competitors!

Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below.
Email Kelly if you wanna play!

Georgia Fitness League’s Spring 2014 team competition series:
Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown)
Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell)
Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs)
Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing)

Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register!

Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! If you want your hormones to give you a real boost, consider using these testosterone pills.

imageAmanda B deadlifting with last week’s AM crew.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Jason
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD) – BRING-A-FRIEND DAY!

A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans

And coming tomorrow…Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

Crystal building those pipes. She’s developing great arm muscles since starting CrossFit!

Athlete Profile – Crystal Kadakia

Hometown: Austin, TX
Age: 25
Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble
When did you first start CrossFitting?: April 2012
Favorite WOD/Least Favorite WOD: don’t know yet
Three words to describe you: Driven, Straightforward, Always Growing
Tell us about your sports & fitness background: I’ve always done fitness things that are more fun than fitness – indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I’m making a regular commitment to working out.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I’ve had a lot of wrist pain and fatigue – Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can’t quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That’s when I knew I’d found a good workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I’m more conscious about what I eat.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with – I didn’t realize what a community experience CrossFit is. Additionally, the nutrition advice I’ve gotten is really great and tailored to what I specifically need.
Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great.
Any advice for people just getting started? Don’t be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves – you don’t have to compete with others and you can grow at your own pace.
What are your hobbies, interests and/or talents outside of CrossFit? Lots – entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music.

HOOVERBALL is a GO for Sunday!

Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He’ll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there!

Workout of the Day

In honor of this weekend’s CrossFit Games AND our Fran Challenge, we’re doing a workout from this year’s CrossFit Open competition… Good luck!

Open WOD 12.5 – 7 min AMRAP thruster/chest to bar pull up ladder
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 95/65
3 Chest-to-bar Pull ups
6 Thrusters 95/65
6 Chest-to-bar Pull ups
9 Thrusters 95/65
9 Chest-to-bar Pull ups
12 Thrusters 95/65
12 Chest-to-bar Pull ups
15 Thrusters 95/65
15 Chest-to-bar Pull ups
18 Thrusters 95/65
18 Chest-to-bar Pull ups
21 Thrusters 95/65
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

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