pushups

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing. Sign up here!
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. “Golf Carting”
8 Minute AMRAP
20/15 Cal Bike or 20/15 Cal Row
15 Pushups
100ft Farmers Walk (32’s/24’s)
15 Slam Balls (20/15)
20 Lateral Step Ups & Over (24/20”)
20 AbMat Situps

Rest 2 minutes after the first AMRAP and repeat starting with 20/15 Cal Row instead.

In a shotgun start, one person on each team starts on a different movement and moves down the list to complete the round. 100/95 reps per round. Continue the second AMRAP where you started the 1st AMRAP. The team with the most reps from their individuals wins the race.

Post load for deadlift and total individual reps completed (50ft carry = 5 reps)
Ex: 400#, 305 Rx.

And coming tomorrow…

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

THUR 09.08.16 Read More »

Sky's Out, Thighs Out — Sky’s Out, Thighs Out
Enjoy the Holiday under the sun! Wear Sunscreen.

Today’s schedule

Labor Day!! — GYM CLOSED. Regular classes resume Tuesday.

Workout of the Day (WOD)

Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups)
Jumping Air Squats
Situps

Post time to complete the WOD. Ex: 13:34 Rx

And coming tomorrow…TUESDAY

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

MON 09.05.16 Labor Day! Gym Reopens Tuesday Read More »

Today’s schedule

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

Workout of the Day (WOD)

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

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Pushups
Row for Cal
Double Unders

Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx.

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

MON 08.22.16 Read More »

CrossFit at the Park

We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP

Today’s schedule

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

Workout of the Day (WOD):

A. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. 4 Rounds [14 Minute Time Cap]
100m Sprint
3 strict pullups
30 seconds dead hang hold**
9 Pushups
12 Russian Kettlebell Swings (m = 24/32, w = 16/24kg)

**(Rx+ = 1-hand hold R/L 15sec each)

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 27, 64, 10:15 Rx.

And coming tomorrow…

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place!
Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

THUR 08.18.16 CrossFit at the Park Saturday! Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

And coming Saturday…

Partner WOD

20 Minute AMRAP
200m Run
9 Hang Power Clean (m = 115/155, w = 85/105)
15 Pullups (Rx+ = C2B)
25 Air Squats

1 Partner working at a time. All reps and distances are team totals. 1 partner runs the full 200m. Rounds and reps may be partitioned any way.

Score total rounds and reps complete (200m = 1 rep). Ex: 6 + 22 Rx+

Saturday Schedule

7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve

FRI 5.20.16 Read More »

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

And coming tomorrow… Bring-A-Friend Day!!

A. 500m Row For Time.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

WED 04.20.16 Read More »

Jin lying on the competition floor, victorious.

h4>Today’s schedule

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

And coming tomorrow…

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.

12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90

At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).

At end of AMRAP, rest 3 minutes. Then complete…

9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)

Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.

WED 04.13.16 Read More »

Lauren and Coach Travis. Happy Birthday Travis! We'll being doing a special birthday WOD on Saturday. — Lauren and Coach Travis. Happy Birthday Travis! We’ll being doing a special birthday WOD on Saturday.

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Power Clean (135/95)
10 Air Squats
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125 Rx

And coming tomorrow…

TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)

Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups

Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3

THUR 04.07.16 Read More »

Dynamic stretches warm-up at the noon class

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps

B. 12 Minute AMRAP:
10 Pushups
10 AbMat Situps
20 Wallballs (20/14)
10 Front Rack Lunge Steps (95/65)
10 Hang Squat Clean (95/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 Rx.

And coming tomorrow…

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

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.

WED 02.03.16 Read More »

Be present, learn something new, work hard in the WOD, and after take a seat, rest, and talk with friends at the box.

Today’s schedule

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

Workout of the Day (WOD)

A. Banded Squats: 3 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

And coming tomorrow…

A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.

B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)

Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.

January Events

Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
Fresh Meal Plan Tasting: Monday 1/25 6am, Tuesday 1/26 5-8pm, Wednesday 1/27 5-8pm at CFM. Come try samples of freshly prepared healthy meals.

THUR 01.21.16 Bring-A-Friend Day!! Read More »

Upcoming CFM Events

Today’s schedule

Workout of the Day (WOD):

And coming tomorrow…

Today’s schedule

Workout of the Day (WOD)

And coming tomorrow…TUESDAY

Today’s schedule

Workout of the Day (WOD)

And coming tomorrow…

CrossFit at the Park

Today’s schedule

Workout of the Day (WOD):

And coming tomorrow…

Today’s schedule

Workout of the Day (WOD)

And coming Saturday…

Saturday Schedule

Sunday Schedule

Workout of the Day (WOD)

And coming tomorrow… Bring-A-Friend Day!!

Workout of the Day (WOD)

And coming tomorrow…

Today’s schedule

Workout of the Day (WOD)

And coming tomorrow…

Today’s schedule

Workout of the Day (WOD)

And coming tomorrow…

Today’s schedule

Workout of the Day (WOD)

And coming tomorrow…

January Events

Schedule a Foundation Assessment

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