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Monthly Archives: April 2019

FRI 04.19.20

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

Damon, Pat, and Ashli doing a 5 minute AMLAP! As many levels as possible.


CFM Upcoming Events

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado's! This is open to all CFM members and guests. Come to Fado's to celebrate all our birthday's in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.

Billy from Team Green Inferno in the CFM Intramural 2019 Open and also April Member of the Month!!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Jeannette
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.



And coming Saturday...

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30 Min Cap] Teams of 3
3 Rounds

80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way.

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

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis & Mohammed
11a: All Levels CrossFit- Travis & Mohammed
12:15p: Yoga- Michael


And coming Sunday...

A. For Time [8min cap]
21 GHD Situps (Rx+ = 20/14#)
15 Squat Clean (m = 135/165, w = 95/110)
9 Muscle Ups

B. EMOM 15
Minute 1: 20-30 sec Handstand Hold
Minute 2: 5-8 Strict Chin Ups
Minute 3: AMRAP with 5 Air Squats + 5 Burpees

Post time for WOD and fewest reps for each movement in EMOM.
Ex: 5:20 Rx+, 30, 6, 24 Rx



Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

April 2019 Member of the Month, Billy Simons!

By | WOD | No Comments
CrossFit Midtown is very excited to announce our April Member of the Month, Billy! Billy has been a member for almost a year, has made some major gains, some awesome friends, a joy to have in class, and has been an active person in the CFM community! Read on to learn more about Billy and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Billy throwing sandbags during 31 Heroes


Name: Billy Simons
Nickname: N/A
Age: 35
Hometown: Ludlow, MA

How did you get exposed to CrossFit?
My wife (girlfriend at the time) got me a month membership to a CrossFit box near us in NYC. I had no interest and asked her if we could get a refund.

What brought you to CrossFit Midtown:
We moved to Atlanta last year and CFM was the closest box to our apartment. I dropped in at a few other gyms but I liked the grit (and proximity) at CFM.

Crazy Eyes and Overhead Squats


What was your very first day at CrossFit Midtown like?
I don’t remember a lot of the details but I remember Mike not laughing at any of my jokes. And it was much sweatier than the air conditioned place I had been going to before.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I had never really thought of myself as an athlete before CF. While that is fun in and of itself, I also like that I feel like I'm getting in better shape all the time and that my goal is fitness and performance rather than aesthetics. I'm pretty sure I was just doing curls, benchpress and jumprope for the 10 years prior to finding Crossfit.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
A1) I don't know if it's an accomplishment, but we're pregnant with our first baby! A2) After 10 years in commercial real estate, I left to start my own creative business. A3) I wrote, recorded and released a new album of original music in 2018. A4) I've gotten very comfortable bragging 😉 B1) Learn how to balance being a dad with running my own business and dealing with my CF addiction. B2) Write another album or publish another children's book B3) Start building my home garage gym.

Graveyard Games 2018 with the Wife!


What does your frequently used emoji tab look like?


What is your favorite workout and if you could make up your own workout what would it be?
I like anything with DUs, HSPUs and pullups. When I left CFNY, a group of us did a farewell WOD that I made up that was fun and awful:

6 Rounds:
9 burpees
9 hang cleans
9 pullups
9 pushups
9 thrusters
w/ 20 lb. vest

What is your favorite cheat food/meal?
Dominos medium pizza with pepperoni, mushrooms and extra cheese.

Favorite CrossFit Midtown moment
Valentine's Day with Coach Travis.

The Bromance


Hobbies, Talents and or Interests Outside of CrossFit:
I like to create things - I draw and paint. I play guitar and banjo and a little piano. I write songs and kids books.

Advice for new CrossFitters
Take days off!

Thrusters during 31 Heroes

THUR 04.18.19 Bring-A-Friend Day!!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend


CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! 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!

Thursday, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado's! This is open to all CFM members and guests. Come to Fado's to celebrate all our birthday's in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

Bring A Friend Day!!
A. 500m Row For Time


B. Partner WOD
16 Minute AMRAP


3000 meter Row
Partners switch every 500m

While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx


And coming tomorrow...

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

WED 04.17.19

By | WOD | No Comments

Carmen in pigeon stretch


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. Back Squat
3-3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. Practice Handstand Holds and Front Splits for 10 minutes

Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

And coming tomorrow...

Bring A Friend Day!!
A. 500m Row For Time


B. Partner WOD
16 Minute AMRAP


3000 meter Row
Partners switch every 500m

While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx

TUES 04.16.19

By | WOD, Yoga | No Comments

"There can be a thoughtful marriage between CrossFit and the practice of yoga that is growing steadily as athletes become more conscious of their long term health and wellness." -Coach Mike


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- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

3 Rounds For Time [24min cap]
500m Row
300m Hill Run
10 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 18:10 Rx

And coming tomorrow...

A. Back Squat
3-3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. Practice Handstand Holds and Front Splits for 10 minutes

Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

MON 04.15.19

By | Events, WOD | No Comments

90-90 hip stretches


CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! 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!

Thursday, April 18th 8:45 pm Join us for a special edition BAF Yoga on Thursday evening starting at at 8:45 pm.

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado's! This is open to all CFM members and guests. Come to Fado's to celebrate all our birthday's in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

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

Workout of the Day (WOD)

“Tax Day”
EMOM 40 (30sec work/ 30sec rest)
MInute 1 - Toes to Bar
Minute 2 - Ring Dips
Minute 3 - Deadlifts (body weight)
Minute 4 - Handstand Push Ups

Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx

And coming tomorrow...

3 Rounds For Time [24min cap]
500m Row
300m Hill Run
10 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 18:10 Rx

FRI 04.12.19

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

CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! 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!

Thursday, April 18th 8:45 pm Join us for a special edition of yoga on Thursday evening starting at at 8:45 pm.

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado's! This is open to all CFM members and guests. Come to Fado's to celebrate all our birthday's in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

Amy carrying some heavy farmers handles


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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- Anthony

Michelle practicing her rope climb technique using a foot clamp to help stand up and pull-up to chin over the bar.


Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9') (Rx+ = 11/10')
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+


And coming Saturday...

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** -- Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) -- Partner handstand hold
12 Toes to Bar -- Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 14:10 L3


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


And coming Sunday...

A. EMOM 12
Minute 1 - 20 sec Max Calorie Row
Minute 2 - 20 sec Max Calorie Airdyne or Ski
Minute 3 - 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4 - 20 sec Max GHD Sit Ups

B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (m = 25/35/50’s, w = 15/20/35’s)
100m KB Front Rack + Suitcase Carry (m = 35/44/53's, w = 18/26/35's)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3



Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal