When you CrossFit but also like Harry Potter. #QuidditchWOD
CFM Upcoming Events
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions
B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run
*Run L2 = 1600m, L1 = 1200m
**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows
Post time to complete WOD. Ex: 22:15 L3
And coming tomorrow…
A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar
B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg
Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.
Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 14:20 Rx.
And coming tomorrow…
A. Back Squat
3 x 10
Work to a Heavy 10 rep for the day
B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups
Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 8
3 Lungsters (75/55)
5 Pull Ups
B. For Time
400m Run
10 Power Snatch (135/95)
500m Row
10 Power Clean & Jerk
400m Run
Post time for the WOD. Ex: 7:40 Rx
And coming tomorrow…
A. Muscle Up/Dip Technique
Banded Shoulder stretches
15min to work on Dip Progressions, and Muscle Up Transitions
B. 21-15-9
Ring Dips
Box Jumps (24/20)
KB Goblet Squats (70/53)
Wednesday, February 6th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
For Time [28min cap]
600m Run
21-15-9
DB Thruster (35/20’s)
Med Ball Sit Ups (20/14)
400m Run
15-12-9
Slam Balls (30/20)
Toes to Bar
200m Run
12-9- 6
Devil’s Press (35/20’s)
Mountain Climbers (x2)
Post time for the WOD. Ex: 23:47 Rx.
And coming Saturday…
“Infinity War”
Teams of 3
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (165/115)
-2min rest-
AMRAP 5
60/42 Cal Row
42 Box Jump Overs
33 Hang Power Cleans (155/105)
-2min rest-
AMRAP 5
60/42 Calorie Bike
42 Box Jump Overs
33 Hang Power Cleans (135/95)
-2min rest-
AMRAP 5
600m Ski
42 Box Jump Overs
33 Hang Power Cleans (115/85)
-2min rest-
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (95/65)
Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch & Mobility- Michael
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p Cancelled Tonight
Friday through Sunday, January 18th-20th: Coaches Pietsch, Travis, and Michael compete in Wodapalooza in the scaled division over the weekend. Yes. We know the competition is really good that even at our level we are in the Scaled group. It will be a fun event and we have an opportunity to finish on the podium or take 1st place! CFM Members will be able to watch the action live online.
FloElite is the official livestream partner for the Wodapalooza CrossFit Festival, and will be streaming all three days of competition. In order to watch the live stream, you will sign up with FloElite and pay a subscription fee of $29.99. You’ll also have access to watch all the other heats and top elite athletes compete at Wodapalooza in addition to your beloved CFM coaches!
Events will take place during the following times. Check back Friday for specific times for Team CFM Flexual Healing!!
Friday, January 18: 5:00am – 8:15pm ET
Saturday, January 19: 7:30am – 8:00pm ET
Sunday, January 20: 8:00am – 8:30pm ET
Tuesday, January 22nd at 6-8 pm: Function Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to check any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.
Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here: CFM Night at the Graveyard Games!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
A. EMOM 16
Odd: 200m Run
Even: Rest
B. 21-15-9
DB Bench Press (50/35’s)
Box Jumps (24/20)
Post slowest time for the 200m and time for the WOD. Ex: 44, 6:10 Rx.
And coming tomorrow…
For Time [10min cap]
27 Back Squats (From the Ground)(95/65)
27 Weighted Sit Ups (20/15)
50 Double Unders
21 Back Squats
21 Weighted Sit Ups
50 Double Unders
15 Back Squats
15 Weighted Sit Ups
50 Double Unders
9 Back Squats
9 Weighted Sit Ups
Sarah catching the snatch in the bottom position of a squat.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex
15min to establish a heavy complex
Snatch + Overhead Squat + Hang Snatch + Overhead Squat
B. For Time
1134m Run
40 Chest to Bar Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees
Post load for complex and time for the WOD. Ex: 155#, 14:20 Rx
And coming tomorrow…
For Time
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
30 DB Overhead Lunges (50/35)
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat
5-5-5-5-5
B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)
Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx
And coming tomorrow…
A. Push Press
3-3-3-3-3
B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats
Post load for press and time for the WOD. Ex: 205#, 11:10 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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)
AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-
Post rounds and reps completed. Ex: 4+34 Rx
And coming Saturday…
“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.
Post time to complete the WOD. Ex: 21:40 Rx
Saturday Schedule
8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller
And coming Sunday…
TBA
Sunday Schedule
10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP Mashup (30 min running clock)
10 min AMRAP
8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*
Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx
And coming tomorrow…
A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)
B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups
Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.
CFM Upcoming Events
Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. 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
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Post the time for the WOD. Ex: 11:10 Rx.
And coming tomorrow…
EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round
Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx
