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
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: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
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.
“I got a sickness and the only cure is more dumbbells” #17point2 #2017open #retestyourfitness
CFM Upcoming Events
Wednesday, February 6th at 6:30 pm: Mobility Night with Michael: 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- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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: Mobility Night- Michael
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch
EMOM 7
Power Snatch + Low Hang Snatch
[Add weight each round]
B. 17.2
AMRAP 12
2 rounds
16 DB Lunges (50/35’s)
16 Toes to Bar
8 DB Power Cleans
Then, 2 rounds
16 DB Lunges (50/35’s)
16 Bar Muscle Ups
8 DB Power Cleans
[Etc., alternating between toes to bar and bar muscle ups every 2 rounds]
Post load for snatch and total reps for the AMRAP.
Ex: 195#, 147 Rx
And coming tomorrow…
For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)
Nancy scaling the push up to an incline. The most important part of the push up is the plank!
CFM Upcoming Events
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- 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)
A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
And coming tomorrow…
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)
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: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [11min cap]
50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)
B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#
And coming tomorrow…
A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups
*All athletes must wear long socks or pants to protect shins for rope climbs.
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- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated Arnold Press
B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups
Post rounds and reps for AMRAP. Ex: 4+30 Rx
And coming tomorrow…
A. For Time [11min cap]
50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)
B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#
Pri, Tara, Elana at 31Heroes Social and Fundraiser
CFM Upcoming Events
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
Bay Watch 7:30 am
Double Vision 1:03pm
Special Delivery 6:43 pm
Saturday, January 19: 7:30am – 8:00pm ET
Ski School 8:57 am
Ocho Chipper 1:00 pm
Sunday, January 20: 8:00am – 8:30pm ET
Circus Act 9:24 am
Robin 2:43 pm
Tuesday, January 22nd at 6-8 pm: Functional 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 get 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
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pat
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
Workout of the Day (WOD)
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
Post time for the WOD. Ex 7:40 Rx.
And coming Saturday…
400 Degreez
5 Rounds [35min cap]
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 Jumping Lunges
10 DB Snatches (Alternating) (50/35)
10 Calorie Row
10 Double DB Clean & Jerk (50/35’s)
10 Burpees
Post time for the WOD. Ex: 31:30 Rx.
Saturday Schedule
8a: Open Gym- Pat
9a: All Levels CrossFit- Pat
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller
And coming Sunday…
EMOM/AMRAP
EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest- AMRAP 8
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)
Post rounds and reps in AMRAP. Ex: 4+20 Rx.
Sunday Schedule
8:45a: Cancelled
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal
Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!
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
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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
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- 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)
A. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. 7 Rounds [20min cap]
21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.
And coming Saturday…
Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)
Post time to complete WOD. Ex: 18:24 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…
TBA
Sunday Schedule
8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal
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
