weightlifting

Coach Mike working shoulder stability with upside down kettlebell holds

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- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post time for WOD. Ex: 9:48 L3

And coming tomorrow…

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 GHD Sit Ups
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

CFM ladies after 31Heroes

Today’s schedule

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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
13min to work to a heavy complex
2 Hang Power Snatch + 2 Overhead Squat + 1 Snatch
[Athletes CAN reset for final snatch]

B. AMRAP 9
10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
8 Toes to Bar

Post load for complex and rounds + reps for the AMRAP. Ex: 165#, 10+10 Rx.

Coach’s Notes
Scale T2B to level you can do 10 reps unbroken. A good workout strategy might be sets of 4-4 from the beginning with a short rest. Scale down your level as the KB swings will task your grip.
Toes To Bar (T2B)
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Hanging Knee Raise (HKR)
Situps w/ MB (6-20#)
Straight Leg Raise (SLR)

And coming tomorrow…

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

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!

Chris B.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

Afternoon class practicing rope climbs!

Today’s schedule

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)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders

Post load for complex and time for the WOD. Ex: 165#, 7:14 L3

And coming Saturday…

CFM Closed:CFM Coaches and Members will be at the Graveyard Games!!
Complete this Holiday Travel WOD at home and join us at the Graveyard Games

For Time
15-12-9
Air Squats
Pushups (scale to incline)

15-12-9
Air Squats
Situps

15-12-9
Air Squats
Burpees

Post time to comments. Ex: 10:48 Rx.

Saturday Schedule

CFM Closed: CFM Coaches and Members will be at the Graveyard Games!!
CFM friends and family are invited to come watch the events!
Date: Saturday, November 4th
Time: 9 am to 3 pm
Address: CrossFit College Park
1631 John Calvin Ave, College Park, GA 30337
Event details: https://www.facebook.com/ events/265115490668397

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

Tom

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: Work up to a heavy single at 90% 1 RM

B. High Hang Squat Clean: Heavy single

C. Squat Clean: Heavy single

Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#

And coming tomorrow…

A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.

B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 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!!

Coach Stacy

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total reps for AMRAP. Ex: 210#, 95.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
Complete In 8 minutes
OPEN: 400m run
Then… As many repetitions as possible (AMRAP) in remaining time
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 L2.

Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.
Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Mobility Night presented by Athletes' Potential Tonight!
Mobility Night presented by Athletes’ Potential Tonight!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Justin M.
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD):

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and total 10m sprints completed. Ex: 29, 92 Rx.

And coming tomorrow…

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

Kristie
Kristie

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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
15-12-9
Power Clean (m = 95/135/165, w = 65/95/115)
Pullups (L2/L3+ = C2B)

Rest 2 minutes

15-12-9
Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
Bar facing burpees

Post load for Power Clean and time for WOD. Ex: 205#, 11:48 L2.

And coming tomorrow…

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Join the Lurong Resolution Challenge with team CFM!
Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Wallball Happiness? Achieving 150 unbroken wallballs and then after doing any workout that has wallballs with a smile. A big smile.
Wallball Happiness? Achieving 150 unbroken wallballs and then after doing any workout that has wallballs with a smile. A big smile.

Today’s schedule

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

Workout of the Day (WOD)

“Wise Men”
3 Minute AMRAP
3 Power Clean (m = 65/95/135, w = 45/65/95)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 75/115/155, w = 55/85/105)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 95/135/185, w = 65/95/125)**
3 Front Squat
3 Jerk
Rest 3 Minutes

**Athletes should select a level with ending weight that is 65% of his/her 1RM Clean & Jerk.

Score is total rounds and reps for each AMRAP. Ex: 5+4/4+3/3+1 L3.

And coming tomorrow…

A. 16 Minute EMOM:
1st: Bench Press (65% of 1 RM)
2nd: Candlesticks
3rd: Dead Hang Hold (supinated chin-up grip)
4th: AbMat Situps

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

Score fewest reps completed in the EMOM. Ex: 9 @ 195#, 8, 45 sec, 25 Rx.

Upcoming CFM Events

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, December 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.


Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Adrian
Adrian

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- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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
Demo of Big Clean Complex [video]
*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
Demo of Shoulder Routine [video]

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

And coming tomorrow…

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!