WELCOME TO CROSSFIT MIDTOWN

Atlanta's School Of Elite Fitness

FUN, FUNCTIONAL FITNESS FOR ALL

CrossFit Midtown is building a healthier Midtown, one student at a time.

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ABOUT US

CrossFit Midtown is Atlanta's School of Elite Fitness. If you’ve spent the past several years at the typical gym you’re in for a genuine treat. Say goodbye to the machines. Say goodbye to the monotonous routines.

Each day at CrossFit Midtown is a new adventure. A new challenge. A new chance to get to know your community, and to get to know yourself.

 WORKOUT OF THE DAY

WED 09.28.16

By | WOD | No Comments
Ready, and stand. The run as with our life journey begins with the first step.

Ready, and stand. The run as with our life journey begins with the first step.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps

Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx

And coming tomorrow...

A. Strict Pullups: 3 rounds of 1 minute AMRAP strict pullups. Multiple sets permitted.
Rest 3 minutes between rounds.

B. "Wayne’s World"
Team WOD
3 Rounds
Team 1: Max Cal Airdyne
Team 2: Worm Complex (45/25) synchronized
5 worm squats (R Shoulder)
9 worm push press (Alternating Shoulder)
5 worm squats (L Shoulder)
200m Run

**Rx+ wear a vest (20/14) for pullups and “Wayne’s World”

At 3,2,1...go Team 1 begins on the Airdyne and can alternate teammates as often as they like. At the start Team 2 begins on their synchronized worm complex of squats and presses. After finishing the last squat, all members of Team 2 go for a 200m run. When the last teammate crosses the finish line, Team 1 must stop biking and move to the worm. Team 2 begins to bike. Continue this pattern for 3 rounds on the Airdyne for each team.

Post reps of pullups and team total cals for WOD. Ex 61, 478 (team of 5) Rx.

TUES 09.27.16 “Hang With ‘Em”

By | WOD, Yoga | No Comments
Amanda starting up the rope

Amanda starting up the rope


Today's schedule

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

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension stretch

B. “Hang With 'Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees

Post time to complete the WOD. Ex: 14:27 L3

And coming tomorrow...

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps

Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx

MON 09.26.16

By | WOD | No Comments
Coach Anthony at the top of a heavy set of 155# thrusters.

Coach Anthony at the top of a heavy set of 155# thrusters.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Snatch Complex: In 15 minutes work up in weight for the complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
(Aim for 75% of 1 RM Power Snatch or Hang Squat Snatch)

B. For Time [12 minute time cap]
21 Power Snatch
21 Pullups
15 Overhead Squat
15 Chest To Bar Pullups
9 Squat Snatch
9 Bar Muscle Ups

Weight for the barbell:
Men = 45/65/95
Women = 25/45/65

Post load for complex and time for WOD. Ex: 155#, 8:22 Rx+.

And coming tomorrow...TUESDAY

A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Hang With 'Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees

Post time to complete the WOD. Ex: 14:27 L3

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