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February 2019 Member of the Month, Brandon Kuni!

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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

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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

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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

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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

TUES 12.18.18

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Friends, Fun, and Fitness.


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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
21-18-15-12-9

Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)

Post time to complete WOD. Ex: 20:34 Rx

And coming tomorrow...

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

MON 12.17.18

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Abs are made during the winter...and kitchen


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

Workout of the Day (WOD)

A. Clean & Core Complex
5 sets increasing weight
Hang Power Clean + Power Clean
15 sec L-Hang (after each complex)

B. Don’t Forget the Jerk
AMRAP 6

1 Clean & Jerks (155/105)
2 Front Rack Lunges (155/105)
3 Clean & Jerks
4 Front Rack Lunges
5 Clean & Jerks
6 Front Rack Lunges
...continue pattern until cap

Post heaviest weight for complex and rounds+reps completed during WOD. Ex 205#, 6+2 Rx

And coming tomorrow...

For Time
21-18-15-12-9

Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)

Post time to complete WOD. Ex: 19:47 Rx

CFM Upcoming Events

Wednesday, December 18th: Skill Workshop with Coach Mike. Come and start getting prepared for the 2019 Open! Workshop will take place at 6:30p and run for 1 hour.

FRI 12.14.18 – Holiday Party!

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CFM Holiday Party is going down tonight at 7:30p!


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

Workout of the Day (WOD)

12 Days Of Fit-mas [35min cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx

And coming Saturday...

A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12

B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat

Post rounds and reps completed during AMRAP. Ex: 8+5 Rx

Saturday Schedule

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

And coming Sunday...

A. Rope Climb Technique
Max Rope Climbs in 1min

B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round

Post time to complete WOD. Ex: 12:34 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal