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Support Carlos & his CFM models!

Over the last several weekends, CFM’s very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work… And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show!

imageHarvey & the 6p crew at last week’s Bring-A-Friend Day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill review: thrusters, power cleans, jerks
B. “Master’s Triple Take”:
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20

Post 3 scores- total reps for each of the three mini-WODs

And coming tomorrow…

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

MON 02.24.14 Words Read More »

Those poor plates…

We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately.
I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground.
Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor.
Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave.
Bless their little bumper hearts.


Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it!

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim

Workout of the Day (WOD)

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

And coming tomorrow…

A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats)
B. Partner workout: 3000m Row* (partners switch every 500m)
*Non-rowing partner does as many rounds & reps as possible while partner rows:
10 Pull Ups
15 Ab Mat Sit-Ups
20 Thrusters (95/65)

***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).

FRI 01.10.14 SAVE THE BUMPERS! Read More »

photo (14)Full house with 17 people in the 5p class last night. Great way to start the new year!

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating how to scale the weight? Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

Death by 10 meters (shuttle run):
In minute 1, sprint 10m.
Minute 2: sprint down & back (10m x2).
Minute 3: 10m x3… Continue adding another 10m shuttle run until you cannot complete all the runs within the minute

FRI 1.3.14 Last day of holiday schedule! Read More »

photo (4)Monday’s 7a crew working hard on “DT”

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka

Workout of the Day (WOD)

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

And coming tomorrow…

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min

For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »

cassieteaka’s video on Instagram

Embed by embedinstagram.com

Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

“DT” – 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED

And coming Thursday

A. Back Squat:

3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps…
Squat
sit up
push up
mountain climber

MON 12.30.13 Congrats on your first pull up Alyssa! Read More »

imageCongrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!

Today’s schedule

7a: All Levels CrossFit – Tirzah
8a: Open Gym – Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

And coming tomorrow…

Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
“Fran”:
21-15-9 reps of
Thrusters 95/65
Pull ups
THEN –
“Diane”
21-15-9 reps of
Deadlifts
Handstand Push ups
THEN –
“Grace”
30 Clean and Jerks 135/95

Holiday Travel Workout:

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

FRI 12.27.13 CFM open 7-9a & 5-7p today Read More »

imageDyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today’s schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow…

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of – run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.

THURS 12.26.13 Classes at 5&6p AND Open Gym 5-7p today Read More »

Winter Gym Reminders

By Coach Beka
It’s that time of year again…cold & flu season. Ew.
Just a few friendly reminders to all our CFMers:
-Make sure to wipe down ALL of your equipment after the WOD. Cleaning supplies are next to the stereo.
-IF you need help finding something, ask a coach and we’ll be happy to help.
-If you make a big sweat angel, please wipe it up! We’re proud of you for working so hard, but no one wants to inchworm through a sweat puddle.
-Please leave the toilet seat down and clean up any shower mess in the bathroom.
-Remember to keep drinking plenty of water. This time of year is chilly and we may not feel like we need as much water, but you do! Plenty of H2O will also help flush out the bugs that go around this time of year.
-Finally, if you’re sick, please don’t bring your germs to the box! Shoot us an email & we’re happy to put your membership on hold for a week or more so you don’t waste your visits. Get well & then get back to training!
Have a happy, healthy holiday season!

578691_10151840125611732_259172841_nLee working on one of his “goats” – overhead squats

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Ben
8p: Open Gym- Ben
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

And coming tomorrow

A. “Annie”:
For time:
50-40-30-20-10 reps –
Double unders
Sit ups
(Sub 3x singles for double unders, or 150-120-90-60-30)
B. 10 minutes of fatigued skill work: Now that you’re tired after Annie, pick a skill to work on once you’re nice and warm. Or spend the time stretching & rolling out after the workout.

Holiday Travel Workout

7 rounds for time:
7 squats
7 push ups

THURS 12.19.13 Winter Gym Reminders Read More »

My favorite book: Today we are rich

Last week, over tea with Uran, I found myself quoting from a great book I read this year – Today We Are Rich, by Tim Sanders.
In it, Sanders discusses 7 principles to help you improve your confidence, and in turn improve your career and personal performance:
1. Feed Your Mind Good Stuff
2. Move the Conversation Forward
3. Exercise Your Gratitude Muscle
4. Give To Be Rich
5. Prepare Yourself
6. Balance Your Confidence
7. Promise Made, Promise Kept
Uran & I were talking about friendships, and the natural tendency to gossip. I mentioned the 2nd principle, Move the Conversation Forward, as the challenge to always create a conversation around solutions, not problems.
So this holiday season, when you’re with family & friends, try focusing on the positive and steering conversations away from gossip, or other negative topics. Hopefully it makes for a happier holiday season!
Here’s a free download I found of the first principle from the book – Feed your mind good stuff. If you like it, read the whole thing to read on the plane or next to the fire or download it to listen on that long flight or drive over the holidays!

1470227_10151838684226732_1913344025_nBravo (on the left) and Stuart (blurry on the right :)) on Tuesday’s Russian KB swings.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

And coming tomorrow…

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

Holiday Travel Workout

100 burpees for time.
Every minute on the minute complete 5 air squats.

WED 12.18.13 Today we are rich Read More »

Staying present

by Coach Amy
In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining.
How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR.
But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using.
Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask!
Ask what the exercise is working.
Ask where that particular muscle is.
Ask! Ask! Ask!
And then focus on that area with all the attention you can muster.
This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”.
But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between.
And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right?
They visualize the big win. So here’s your chance.
Visualize your big win for 2014, whatever it is!
Good luck!

imageKira & Alyssa at CrossFitMas

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch:2-2-2-2-2
B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops.
Then rest 5 minutes…
Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.

And coming tomorrow…

A. 10 min mobility work
B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2.

Holiday Travel Workout

10 rounds:
Max effort handstand hold, then
Hold :30 at bottom of squat

TUES 12.17.13 Staying present Read More »

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