6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Ring Muscle Up Progressions
Max reps in 10 min
B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row
Post time for the WOD. Ex: 12:21 Rx
And coming tomorrow…
For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Sarah and Will warming up with an inch worm straddle stretch.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
B. AMRAP 7
2, 4, 6, 8… (add 2 reps each round)
DB Hang Power Clean & Jerk (50/35’s)
Wall Ball (20/14)
Post load for front squat and total reps for the WOD. Ex: 275#, 95 Rx
CFM Upcoming Events
Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Lana Wilson. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!
Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!
Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
Split Squat
4 x 5/5
21-18-15-12-9 Rep Rounds
Kettlebell Swings (70/53)
Toes to bar
Pistols
Post load for squats and time for the WOD. Ex: 100#, 11:09 Rx
And coming tomorrow…
Partner WOD (relay style) [30 Min Cap]
4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees
Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.
Post time to complete the WOD. Ex: 22:10 Rx
CFM Upcoming Events
**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!
Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Reserve your spot in advance here!
1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.
CFM Upcoming Events
Lurong Summertime Challenge Starts Today Monday, May 14th! 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.
**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!
Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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)
For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps
25 Pull ups
Post time for the WOD. Ex: 12:48 Rx
And coming tomorrow…
“Summertime Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
Registration for Lurong Summertime Challenge this week!! 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 14th.
**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!
Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Hang Squat Clean
Build to Heavy Single
B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar
…
Increase by 3 reps each round
Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx
And coming tomorrow…
A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run
B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day
Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#
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)
A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
Tax Day
10 Rounds:
30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest
Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx
And coming tomorrow…
A. Rope Climbs
10 min to complete
4-4-4
B. For Time:
400m Run
20 Chin Ups
40 Box Jumps (24/20)
20 Chin Ups
400m Run
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
WORKOUT 13.4
A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.
B. CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled weight (95/65), L1 weight (65/45).
Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx
And coming Saturday…
Partner WOD
3 Rounds For Time
12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
50m Mini Sled Push (m = 50/75, w = 25/50#)
2x100m Sprint
All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.
Post time to complete the WOD. Ex: 18:40 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
And coming Sunday…
A. Turkish get ups ladder. 4 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30, 35, 50, 70#
KBs: 18, 26, 35, 44, 53, 70#
B. 4 Rounds for Time [15 Minute Time Cap]
6 Turkish get ups (20/12kg)
15 Wallballs (20/14) to 10ft
Rest 1 minute between rounds
Post time for WOD. Ex: 10:45 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Stretch & Mobility- Michael
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Cameron”
For time [35 minute time cap]:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Sumo deadlift high pull (32/24kg)
25 Ring dips
50 Toes to bar
25 Wallball “2-fer-1s” (20/14)
50 Situps
5 Rope climbs
Post time for WOD. Ex: 22:45 Rx.
And coming tomorrow…
A. Hang Power Clean: In 15 minutes work up to a heavy double.
B. “Nasty Girls”
3 rounds for time of [15 minute time cap]:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“A. Deadlift: 5 rep max
B. “Adrian”
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)
Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.
And coming tomorrow…
2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols
