Due to snow and icy conditions all classes are canceled today. In additional morning classes are canceled for Thursday 1/18. We reopen at 12pm Thursday with regular evening schedule.
Workout of the Day (WOD)
For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.
Post time for the WOD. Ex: 12:13 Rx.
And coming tomorrow…
A. Front Squats: 5 sets of 2 reps with 2 second pause squat at 70% 1RM.
B. 12 Minute AMRAP
1st Minute – 50 Double Unders
2nd Minute – 16 Dumbbell Overhead Lunges (m = 15/25/35’s, w = 10/15/20’s)
3rd Minute – 30 second elbow plank hold
Post load for squat and fewest reps completed for each movement.
Ex: 265#, 50, 16, 30 L3.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:
8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters
Barbell weight:
(m = 45/75/95, w = 35/55/65)
**L1/L2 may perform burpee step up overs.
Post rounds and reps from AMRAP. Ex: 5+4 L3.
And coming tomorrow…
For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.
Monday, January 15th:Lurong Resolution Challenge begins today! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Thursday, February 22nd:Register for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 Rep Max
B. 6 Minute AMRAP
8 Slamballs (20/15)
10 Pullups (Rx+ = C2B)
12 Air Squats
Post load deadlift and rounds and reps for AMRAPs. Ex: 245#, 5+10 Rx.
And coming tomorrow…
“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:
8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)
Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx
And coming Saturday…
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. “Snatch Jacks”
Partner WOD
12 Minute AMRAP:
30 Power Snatches (75/55), 30 Box Jumps (24/20)
30 Power Snatches (95/65), 30 Box Jumps (24/20)
30 Power Snatches (115/80), 30 Box Jumps (24/20)
30 Power Snatches (135/95), 30 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
All reps are team totals. Both athletes may be working at the same time with 1 on the barbell and 1 on the box. Partners may partition the rounds and reps any way.
Post load for Snatch Complex and total reps for WOD.
Ex: 185, 248 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
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12p: All Levels CrossFit- Michael
4p: Open Gym- Neal
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Brianna
Workout of the Day (WOD)
A. “Karen” [12 Minute Time Cap]
150 Wallballs (20/14 to 10/9ft)
B. Stretch & Mobility
Quad foam roll
Couch Stretch
Glute Smash
Pigeon Stretch
Post time for the WOD. Ex: 4:57 Rx
And coming tomorrow…
“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)
Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx
Upcoming CFM Events
Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
Complete 5 Rounds [Not For Time]:
7 Inverted Ring Lowers: On the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.
Post impressions. Ex: Great workout. It was much harder than I expected and got me way out of my comfort zone.
And coming tomorrow…
A. “Karen” [12 Minute Time Cap]
150 Wallballs (20/14 to 10/9ft)
B. Stretch & Mobility
Quad foam roll
Couch Stretch
Glute Smash
Pigeon Stretch
Post time for the WOD. Ex: 4:57 Rx
Upcoming CFM Events
Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
For Time: [35 Minute Time Cap]
50 Box jump (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Stationary Lunge Steps
50 Toes to bar
50 Push Press (75/55)
50 Sumo Deadlift High Pull (75/55)
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Burpees
50 Double unders
Post time for WOD. Ex: 21:48 Rx.
And coming tomorrow…
Complete 5 Rounds [Not For Time]:
7 Inverted Ring Lowers: On the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.
Post impressions. Ex: Great workout. It was much harder than I expected and got me way out of my comfort zone.
Upcoming CFM Events
Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Split Jerk: 1-1-1-1-1-1-1. 7 singles increasing weight.
B. 8 Minute EMOM:
Odd: 1 set of Strict Pullups
Even: 10 Kipping Swings
Post load for Jerk and reps of pullups. Ex: 265#, 35 Rx.
And coming tomorrow…
For Time: [35 Minute Time Cap]
50 Box jump (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Stationary Lunge Steps
50 Toes to bar
50 Push Press (75/55)
50 Sumo Deadlift High Pull (75/55)
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Burpees
50 Double unders
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken
**Wear long socks or pants to protect your shins when climbing rope.
B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.
Post reps for rope climb load for overhead squat. Ex: 3, 225#.
And coming Saturday…
Partner WOD
5 Minute AMRAP
50ft 1-Arm Overhead Walking Lunge (m = 25/35/50, w = 20/25/35)
Then 4 Rounds
10 Dumbell Power Cleans (m = 25/35/50’s, w = 20/25/35’s)
10 Pushups (L+ = HSPU)
15 Pullups
Rest 1 Minute and repeat AMRAP for 4 sets. Continue where you left off.
Both partners complete the lunge synchronized. Clean and pushups are team total and 1 athlete working at a time. Partners may partition the reps anyway.
Post total reps for AMRAPs (50ft lunge = 10 reps. 1 full round is 150 reps). Ex: 525 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
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
CrossFit Midtown is very excited to announce our first Member of the Month for 2018, Steve Kerr! Steve is one of our oldest members at CFM, but doesn’t let let his age get in the way of his fitness. What an inspiration to our community! Read on to learn more about Steve and his CrossFit journey. Thank you for being such an outstanding member of the CFM community
Name: Steve Kerr Nickname: Pete Age: 63 Hometown: Wilmington DE
How did you get exposed to CrossFit?
I had been hearing about Crossfit for years when i lived in Roanoke VA. I was always interested in it.
What brought you to CrossFit Midtown?
In June 2015 i moved to ATL. Neal Jamison told me about CFM and I gave it a try.
What was your very first day at CrossFit Midtown like?
The first couple of WODs were overwhelming. It struck me how, on paper, they didn’t look that hard. But, once I was doing the WOD, it could get real ‘spicy’ real quick, to the point were i didn’t think i would be able to finish.
What changes have you seen in your overall health and fitness level since starting CrossFit?
More flexibility. Increased endurance.
What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Cross Fit makes fitness fun. The longer i do CF, the more motivated i am to make improvements in my overall fitness.
Favorite WOD:
Anything with power cleans.
Least favorite WOD:
Anything with box jumps.
Favorite CrossFit Midtown moment:
Doing Murph at Piedmont park on Memorial Day of 2016.
Hobbies, Talents and or Interests Outside of CrossFit:
Like watching college football. Like collecting Taco Mac beer glasses.
Advice for new CrossFitters:
Take it slow. Give yourself 3 months to get acclimated to the WODs. If you hang in there, you will get ‘hooked’.