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All posts by Michael Aaron

THURS 07.19.18

By | WOD | No Comments

Ring rows with Liza


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Erica
4p: Open Gym- Pietsch
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. EMOM 12
8 Seated DB Strict Press
10 Supine Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

And coming tomorrow...

A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min Between Rounds-

B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (Alternating) (50/35)

Post Total reps completed in 6min AMRAP Ex:106 Rx

WED 07.18.18

By | WOD | No Comments

Dumbbell Thursters


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica

Workout of the Day (WOD)

A. For Time [30 min cap]
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running

Post time for the WOD. Ex: 28:40 Rx.

And coming tomorrow...

A. EMOM 12
8 Seated DB Strict Press
10 Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

TUES 07.17.18

By | WOD | No Comments

Sarah warming up that perfect squat position.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Squat
1-1-1-1-1

B. AMRAP 15
3, 6, 9, 12, 15...
Deadlift (225/155)
HSPU
Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx


And coming tomorrow...

A. For Time
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running

Post time for the WOD. Ex: 32:40 Rx.

FRI 07.13.18

By | WOD, Yoga | No Comments

Pat and Alex B. crushing some muscle ups during 18.3


Today's schedule

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

Workout of the Day (WOD)

A. Pistol Progressions

B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)

C. Core Cash Out
KB Slashers
4 x 13/13

Post time and weight used to complete the WOD and weight for KB Slashers. Ex: 17:50 Rx, 26#

And coming Saturday...

Partner WOD
3 Rounds

20 Alternating C&J (155/105)
20 Alternating Burpee
200m Run (Together)
20 Alternating Wall Ball
20 Alternating Burpee
200m Run (Together)
**100m Partner Carry Every 5 Minutes**
**Alternating Wall Ball is one ball passed back and forth between partners**

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

THURS 07.12.18

By | WOD | No Comments

Ian hitting that triple extension

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Brianna
4p: Open Gym- Pietsch
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for sets of 3 reps, heaviest front squat and time for the WOD. Ex: 275#/315#, 7:49 Rx.

And coming tomorrow...

A. Pistol Progressions

B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)

C. Core Cash Out
KB Slashers
4 x 13/13

Post time and weight to complete the WOD and weight for slashers. Ex: 8:40 Rx

WED 07.11.18

By | WOD | No Comments

Adam R. down with some front squats


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post loads for Front Squat and time or reps completed for WOD, Ex. 295/345 18:35 Rx

And coming tomorrow...

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for snatch complex. Post the rounds and reps for the WOD.
Ex: 155#, 6, 4+5, 15 Rx.

June 2018 Member of the Month, Cary Burke!

By | Athlete Profiles, WOD | No Comments
CrossFit Midtown is very excited to announce our May Member of the Month, Cary Burke! Cary has been a member since the beginning and has always brought the positivity, looks at everything as a possibility and crushes every single WOD! Read on to learn more about Cary and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Cary, the man with the shades.


Nickname: CB7, Brother Burke
Age: 32
Hometown: Edina, Minnesota

Putting in work on 17.1 during Friday Night Lights


How did you get exposed to CrossFit?
I'd seen recaps of the games on TV and I'd seen a couple of broskis pretended to rep out Murph over Memorial Day on the track in Athens. Fortunately those guys doing quarter squats were not representative of CrossFit as a whole.

What brought you to CrossFit Midtown?
Coach Ellen! I'd just moved back to Atlanta for work and was looking for a place to work out. Ellen told me she really enjoyed CFM, so I went to baseline day and almost vomited. The rest is history.

"I wear my sunglasses at WODS"


What was your very first day at CrossFit Midtown like?
Humbling. I remember thinking I was in shape because I was running a good bit and doing arm curls. I don't remember the workout; just feelings of inadequacy.


What changes have you seen in your overall health and fitness level since starting CrossFit?
I have experienced constant and continuous improvement. Also, with some nutrition tweaks, I've had a consistent, positive change in my body composition, too. CrossFit has also completely changed my relationship with fitness. Before I was only doing things I knew I could already do, which made working out tedious and boring. Now there's always some new movement or standard that forces me to step outside of my comfort zone in order to grow.

Bar Facing Burpees


What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I am more confident and comfortable in my own skin. CFM has given me the skills to respond to the unexpected, and I use those skills in myriad ways all the time.


Favorite WOD:
Any long chipper that takes 30-40 minutes.

Box Jumps during 31 Heroes

Least favorite WOD:
Not applicable. Either I had fun or I got better at something

Favorite CrossFit Midtown moment:
One of my favorite moment was my first Murph. I really enjoyed seeing everyone encourage each other and be so positive through a tough workout.

Post WOD laughs with some fantastic people.


Hobbies, Talents and or Interests Outside of CrossFit:
European soccer, drinking beer, and bike-riding around Atlanta (ideally together).

Advice for new CrossFitters:
Don't worry about looking silly. CrossFit is hard and technical, so commit to the fundamentals first. And have fun! CrossFit is like recess for grownups, and there's beer there sometimes, so enjoy the workouts and the people present with you.

Get "Cary'd" away