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.

1
1

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

MON 10.18.21

By | WOD | No Comments

Photos from CFM Make It Reign Workouts coming this week!

CFM Upcoming Events

Thursday, October 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!

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.

Friday, October 29th CFM Halloween Party! 6-9 pm.

Today’s schedule

6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2

At Home
For Load:
20-16-12-8-4

DB Split Squats each side
DB Shoulder Presses
DB Single Leg Deadlifts each side
– Rest as needed between sets.

Post heaviest load lifted in each movement. Ex: 385, 180, 455

And coming tomorrow…

A. For Time: [17min cap]
3:00 Handstand Hold
100 Squats
150ft Handstand Walk
100 Squats
30 Handstand Push-ups

B. 2 Sets For Quality
10 Single-Arm Ring Rows / Arm
:30 RIng Row Hold
– Use two hands to hold at the top of the ring row hold

At Home
B. 2 Sets For Quality

10 Single-Arm DB Bent Over Row / Arm
:15/:15 Push Ups Position Single-Arm DB Row Hold

Score time for the WOD. Ex: 14:20 Rx

SCALING
In today’s workout, it’s OK for athletes to challenge themselves with the movement options they choose. If athletes can perform the Rx’d movement, but struggle with the reps or volume, cut the volume and let them try. Today may be a day where we look to scale the volume of exercises as opposed to changing the movement. This is one of the best ways to build confidence.

Handstand Hold
Time (2:00 or 1:00)
Pike Hold (Feet or Knees)
Plank Hold

Handstand Walk
2:00 Max Distance (minimum 5 ft increments)
2:00 Max Distance w/ walk to wall (2-4ft increments)
2:00 HS Plate Taps
2:00 Pike HS Shoulder Taps
Bear Crawl (Hips above shoulders)

Kipping Handstand Pushups*
(Ex: 10 kipping + 15 pike) #half Kipping and Half Pike*
Pike HSPU feet deficit w/ 45# plates
Pike HSPU feet (Pike)
Pike HSPU knees (PK) or add deficit
Incline Pushups (PU)
*(athletes must have 3 or more strict handstand push ups before they should do kipping handstand push ups in the workout. Build strength first, then add momentum)

Scale air squat to target. Also optionally reduce reps to 70 each set.

FRI 10.15.21 CFM Make It REIGN Workouts Saturday!

By | Events, News, Partner WOD, WOD, Yoga | No Comments

Coach Carmen

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM! Each class will be a different workout. See Saturday workouts and schedule for details!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

Thursday, October 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

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

Workout of the Day (WOD)

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:

2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

And coming Saturday…

CFM Make It REIGN Workouts!
TEAMS OF 3

MASSIVE HEAT
For Time [14min cap] 9 Rounds

5 Deadlift (225/155)
50 Singles
10 Front Squats (135/95)
Then…
60/48 Cal Row

*Each teammate completes 1 full round and then switches. Once each team member has completed 3 rounds advance to the row. Final score is overall completion time.

FIESTA
Clean Ladder

Each team member must complete 3 touch-and-go cleans (power or squat) within 90 seconds to advance to the next bar. If 1 athlete misses the lift, the other team members if successful may continue to the next bar. Score the highest weight completed for 3 reps for each team member.
Men: 135/155/165/175/185/205
Women: 95/105/115125/135/145

*The tiebreaker will be for max cleans in 90 seconds at the final barbell weight.

DEJA VU
On a running clock…
AMRAP 3 (0:00-3:00)

Max reps pull ups
One team member working at a time.

AMRAP 5 (3:00-8:00)
30 Two-Partner Synchro Wall Balls (20/14)
30 Box Jump Overs (24/20”)
30 Shoulder-To-Overhead (95/65)

Rest till 9:00

AMRAP 5 (9:00-14:00)
15 Two-Partner Synchro Hand Release Push Ups
15 Burpee Box Jump Overs (24/20”)
15 Snatch (95/65)

*Final score is total reps completed

Saturday Schedule

CFM Make It REIGN Workouts!
8:30a: “Massive Heat” All Levels CrossFit- Michael
9:30a: “Fiesta” All Levels CrossFit- Michael
10:30a: “Deja Vu” All Levels CrossFit- Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. For Time [10min cap]:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute
– Rx+ perform 12 burpees

B. Row, Bike, or Ski
8 Rounds:

:40 Work
– Rest :20

At Home
A. For Time [10min cap]:

60 V-ups
– Starting at 0:00, perform 8 burpees at the start of each minute

B. Run
8 Rounds:

:40 Work
– Rest :20

Post time for the WOD and distance completed. Ex: 6:50 Rx, 1550m Row.

Sunday Schedule

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

THUR 10.14.21

By | WOD | No Comments

Sanjena

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

Thursday, October 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. Chelsea
Rx
EMOM 30:

5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Intermediate
EMOM 30:

3 Pull-ups
7 Push-ups
11 Squats

Beginner
EMOM 30:

5 Ring Rows
5 Push-ups
7 Squats

B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills

Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx

And coming tomorrow…

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:

2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

TRY AN INTRO CLASS!

CrossFit Midtown offers a $25 Intro Class. Click here to schedule it.

Click Here To Get Started

FRIENDS OF CFM