WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Brianna Thomas

May 2019 Member of the Month, Anne-Marie Burke!

By | Athlete Profiles, Member of the Month | No Comments
CrossFit Midtown is very excited to announce our May Member of the Month, Anne-Marie! She has been a member since 2014, has made some major gains including growing a tiny human, 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 Anne-Marie and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Anne-Marie being the most perfect, like always


Name: Anne-Marie Burke
Nickname: Anne, AM, Annie
Age: 33
Hometown: Marietta, GA

How did you get exposed to CrossFit?
My earliest exposure was an article I read in my mid 20's about CrossFit and Rhabdo. Safe to say I wasn't chomping at the bit when Cary Burke asked me to join him when we first started dating.

What brought you to CrossFit Midtown:
In 2014, Cary and I had a what we fondly refer to as "our winter of content." We put Nutella on Milano cookies and drank craft beers every night. On March 30th he proposed, on April 1st he said "it's time to work out now", on April 2nd he signed me up at CFM.

Anne-Marie and husband Cary during Cinco de Sweato


What was your very first day at CrossFit Midtown like?
To be honest, it's a blur. I recall it was a full class in the old location and there was no such thing as foundations yet. I stood frozen in the front of the class holding a training barbell as I tried to wrap my head around a squat clean. "So you want me to pick up this metal bar very quickly and "squat" down to the ground with it...and not fall? Okay....halp!" My training as a runner wanted to show off and run all the way home. But I didn't and I remember beaming as we drove home because I might have done 1 air squat properly.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Oh my goodness, so many! Working out is now a calming and centering force in my life rather than a chore for weight control. I cannot believe I wake up at 5:30 to work out at 6 am but it's the highlight of my day. Doesn't hurt that the morning crew is 🔥. It's a marvelous feeling having the hardest part of my day over by 7 am. In terms of CFM overall, the most surprising benefit is that I'm constantly around people who inspire, support, and challenge me.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
Well we're having a baby in October! So I'd like to:
1) Maintain my overall wellness to be the best mom I can be to this little one. Staying consistent at CFM is a big part of that.
2) Avoid an Episiotomy
3) Get my first muscle up (ha, jk)

Sarah and Anne Marie from 2014 Bring A Friend Day!


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 love Murph. It combines my favorite movements: running, pull-ups, and push ups. I think if we added some ab work, it would be a perfect work out.

What is your favorite cheat food/meal?
Just one?!? I think my go-to is a buffalo chicken sandwich with tots and ranch. I generally can't resist chocolate cake and ice cream these days either...

Favorite CrossFit Midtown moment
Besides every CFM Holiday party...

1) I Rx'd a partner WOD with Sarah McColley about 9 months to a year after starting and remember feeling like "whoa I just did something I never thought I was capable of."
2) This last year, I PR'd my power snatch at Graveyard Games with my partner, Elana, in the last 30 seconds of the event. I'll never forget everyone cheering as I hit it after failing a couple of times.

Anne-Marie and Elana at Graveyard Games 2018


Hobbies, Talents and or Interests Outside of CrossFit:
You can generally find me reading a book, talking with people on how to connect their finances with their values, or blogging for some publications in my graduate school program.

Advice for new CrossFitters
1) Seek out help from the coaches. They're all technically sound. Every time I've asked for help I've kicked myself for not doing it sooner.

2) If you're afraid you'll look stupid doing a movement, that's probably what you need to work on the most. We did a pistol workout last week and I fell on 95% of them (and I was only going to a 12" target). But those 5% I did properly were informative and, even, thrilling.

Girl always got a smile on her face!

April 2019 Member of the Month, Billy Simons!

By | Athlete Profiles, Member of the Month | 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 donā€™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 šŸ˜‰ 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

March 2019 Member of the Month, Amy Nathanson!

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


Amy during 31 Heroes

r CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Amy Nathanson
Nickname: N/A
Age: 43
Hometown: Rockville, MD

How did you get exposed to CrossFit?
I was visiting a friend and he said, "Oh, we started doing this thing called CrossFit. Would you like to try it?" Earlier that year I had done some sprint triathlons, so I thought I was in pretty decent shape. We did a circuit that involved box jumps, pushups, and some other stuff. It was pretty brutal. The next day I was incredibly sore, and was munching Advil like it was M&Ms. I wondered if that was how it felt to be 93 years old. I decided I DEFINITELY needed to find a CrossFit near where I lived when I got home. šŸ˜‰

What brought you to CrossFit Midtown:
I moved here from Oregon for my job. I was on my house-hunting trip. My first priority was to find a place to live, and the second was to find a good crossfit. I was lucky enough to accomplish both during that trip.

Warming up for CFM Rise Up with partner Hardeep


What was your very first day at CrossFit Midtown like?
I was asked, "How long have you been at CrossFit Midtown?" and I looked at the clock and said, "About three minutes."
I thought it was really nice and welcoming to start the class with introductions and a brief icebreaker. I was really impressed with how open and friendly everyone was.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
When I started crossfit I couldn't clean a 45# barbell. Last week I did a 125# clean and jerk off a set of blocks. I can deadlift over 200#. I did the very first pull-up of my life when I was 36 years old. I never thought I could do any of those things. It's really exciting to not know what my limitations are, and to get to continually push myself to new heights.
Also my arms and shoulders look smokin' hot.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
I hit 105# on my snatch last year, which was pretty amazing to me. My back squat and deadlift aren't quite up to my lifetime maxes but they're close (within 5-10 pounds.) With moving and travel the fact that they're as close as they are is pretty awesome.

I'd like to break 200# on my back squat and 300# on my deadlift. I think I'm much closer to the former than the latter. I'd also like to PR my olympic lifts, but they're very technique-driven, and I'm not sure I've got that quite down in my head yet.

I have a lot of travel coming up this year, so I don't know if those things will happen, but that's okay. I am going to try to be as consistent as I can with working out, and try to fit in workouts when I travel. Trying to be good with nutrition when I travel is also a goal.

Jerkin' during CFM Rise Up


What does your frequently used emoji tab look like?
Are you checking for eggplants or something?


What is your favorite workout and if you could make up your own workout what would it be?
I'm not sure what my favorite is. I really liked 16.5: 21-18-15-12-9-6-3 Thrusters/Burpees. I'm nuts, I know. I also like Murph because it's such a mental game.

My ideal workout would have no wallballs.
I really enjoy having lifts in the workout, so maybe a triplet of front squat/pull-up/run (10/10/400) or front squat/sit-up/run (10/20/400).

What is your favorite cheat food/meal?
Wine.

Favorite CrossFit Midtown moment
I went on vacation for a bit and when I came back lots of people were like, "Where have you been, Amy?" It's so wonderful to be welcomed into this group and have people notice when I'm gone, even though I'm fairly new here.

Jumpin', jumpin'


Hobbies, Talents and or Interests Outside of CrossFit:
I downhill ski and occasionally knit.

Advice for new CrossFitters
Don't feel like you're not fit enough to do CrossFit. It is infinitely scaleable to whatever level you're at. And don't feel bad just because you can't run as fast or lift as much weight as someone else. No one judges you for that. If you're here, and you work out with us, you're one of us. We will congratulate you when you finish the workout whether it's first, last, or in the middle, and we will celebrate with you at each new achievement you make.

Celebrating a WOD well done

February 2019 Member of the Month, Brandon Kuni!

By | Athlete Profiles, Member of the Month | No Comments
CrossFit Midtown is very excited to announce our January Member of the Month, Brandon Kuni! Brandon has been a member for over a year, has seen dem gains, made some awesome friends, and has been an active in the CFM community! Read on to learn more about Brandon and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Brandon and Alex racing to the finish.


Name: Brandon Kuni
Nickname: BK
Age: 29 (30 this year woo woo)
Hometown: ATL BABY!

How did you get exposed to CrossFit?
I moved in with my brother in Vinings a couple years back, and every day I would drive by CrossFit 285 and see them doing stuff outside sometimes, I was intrigued.. My brother and I decided to sign up, the rest is history!

What brought you to CrossFit Midtown:
After moving to Midtown and taking a break from CrossFit for a while, I decided CrossFit would be a good way for me to get back into a routine with working out, as well as meeting new people since I was new to the midtown area. The location put it over the top for me, I can walk to the box from my condo and it is right in between work as well.

Just slinging some weight during Rise Up


What was your very first day at CrossFit Midtown like?
Honestly, from the little I remember, I was impressed by the coaching and the focus on the athletes. It was a bit different as I was used to large hanger style boxs with loads of space, but I didn't mind the space knowing classes were capped and it gave a more of an intimate vibe in the box. I wasn't completely new to CrossFit so I had an idea of what I was walking into, but I was probably the little quiet dude that didn't say much for the first few weeks. I didn't do the foundations classes as I thought it was unnecessary having done CrossFit before, but I kinda regret that decision as I would've loved some 1-on-1 coaching from Pietsch/Mike.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Definitely new friends that share common goals and have a competitive, want to win mentality! I used to think I was in decent shape, but it amazes me how much progress I have accomplished since starting CrossFit. Perhaps the biggest learning experiences that I didn't expect was getting much more knowledgeable on nutrition and starting to enjoy yoga/stretching and the importance of it! I've learned so much about what to eat and when to eat, how to take care of my body, mix that together with some sweaty tough workouts and I feel I've had a significant improvement in my quality of life: energy, confidence, performance at work, strength, etc.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
I've crushed my dieting so far this year. Limiting drinking to 1x/week, limiting cheat meals, and really trying to follow a balanced macro nutrient ratio (with help from diet templates from RP which have been SUPER helpful). I've also been more committed to Yoga, going at least 1x/week which I plan to continue all year. I've started to log my workouts, which is a starting point for me to set more specific goals in relation to max lifts.. (Shout out to Mo for the log!!). Big goal for me this year is to get overall body fat % down and be a lean machine, but maintaining overall weight by putting on muscle.

31 Heroes


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?
My favorite workout is probably Murph. Something about a long, super tough wod knowing in the back of my mind that someone sacrificed their life for our country really motivates me and pushes me through (plus it's always on Memorial Day Weekend which is SUMMER and it's around my birthday.. Always a great time!). If I could make up my own - any long chipper that includes some double unders, toes to bar, maybe some rope climbs, some goblet squats.. Yeah something like that.

What is your favorite cheat food/meal?
Easy. Wings and buffalo chicken pizza. Say no mo.

Favorite CrossFit Midtown moment
I've had a lot! First time competing at the in-house competition was awesome! I also really enjoyed the 31 Heros wod! Or even the bad axe throwing night.. Shit, I even had a blast cheering on CFM at the Graveyard Games Night edition.. All good times!

Let me tell ya 'bout my best friend


Hobbies, Talents and or Interests Outside of CrossFit:
Crazy about the Atlanta Falcons, RISE UP (born and raised ATLien)! I'm a media consultant (digital & traditional marketing) by day, I genuinely love my job as it satisfies my entrepreneurial spirit inside and I am passionate about sales and marketing. I spend my free time flying my drone and trying to create some dope content, or riding my bicycle. Sprinkle in some travel, every millennial says that though! That's me in a nut shell.

Advice for new CrossFitters
Just. Get. Started. Throw everything you've ever heard about CrossFit (good and bad), out the window UNTIL you try it. Every box is unique due to the style of coaching/management and the sense of community the members bring to the box. Just start somewhere, log your workouts and progress, show up prepared to bust your ass for an hour, and meet some new friends while you are there. The only "good" in life comes from outside your comfort zone, jump in and don't look back.

BK be strong

FRI 12.21.18

By | WOD | No Comments

Look at that pong form!


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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)

10 Deadlifts (135/95)
15 Deadlifts (185/135)
20 Deadlifts (225/155)
25 Deadlifts (275/185)
30 Deadlifts (315/205)
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

And coming Saturday...

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Slam Balls (30/20)
40 Toes to Bar
-3 Minute Rest-
AMRAP 12
80 Cal Row (20/16 calorie relay)
60 Kettlebell Goblet Squats (53/35)
40 Single Arm Overhead Lunges (53/35)(Each Partner)

Post rounds and reps completed during each AMRAP. Ex: 1+2 Rx, 1+48 Rx

Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 12.20.18

By | WOD | No Comments

Legacy Club Twinsies!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx


And coming tomorrow...

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

WED 12.19.18

By | WOD | No Comments

Lewis embracing the holiday spirit.


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both

B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders

Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx

And coming tomorrow...

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx