FRI 08.13.21 Aerobic Capacity Workout Series Sunday!

Mike A. and Andrew M.

CFM Upcoming Events

Aerobic Capacity Workout Series 1st Aerobic Capacity workouts is Sunday 8/15 at 8:30 am at Phoenix Track. Session will continue for 8 weeks into October to help build your cardio vascular endurance and running stamina! Early bird price is $35 for the workout series. Price increases to $45 on 8/14. Sign up here: https://bit.ly/AerobicCapacityRegistration2021

Thursday, August 19th 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!

Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!

31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

Monkey’s Paw
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)

At Home
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest-
AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

And coming Saturday…

Partner WOD
For Time [30min cap]

100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups

At Home
Partner WOD
For Time [30min cap]

100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees

All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.

Post time for the WOD. Ex: 22:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

AMRAP 10
10-20-30-40-50-…

Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

At Home
AMRAP 10

10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

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