Michael Aaron

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Tina
6p: All Levels CrossFit- Tina

Workout of the Day (WOD)

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)

*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1

**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft

Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3

And coming Saturday…

“AV HERO WOD”

Staff Sergeant Alex A. Viola U.S. Army Special Forces (1984 - 2013) — Staff Sergeant Alex A. Viola
U.S. Army Special Forces
(1984 – 2013)

25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)
PULL-UPS**
OVER THE BAR BURPEES

**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.

Score is total reps completed. Ex: 298 L3.

Staff Sgt. Alex Anthony Viola, 29, of Keller, Texas, died Nov. 17, 2013, of wounds received from an improvised explosive device in Kandahar Province, Afghanistan. He is survived by his parents and sister. – DE OPPRESSO LIBER –

Saturday Schedule

08:45a: Doors Open
09:30 Heat 1 (09:00-10:00)
10:15 Heat 2 (09:45-10:45)
11:00 Heat 3 (10:30-11:30)
12:15 Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 11.11.16 “AV HERO WOD” On Saturday!! Read More »

Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.

Today’s schedule

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

Workout of the Day (WOD):

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.

And coming tomorrow…

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)

*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1

**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft

Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3

THUR 11.10.16 Read More »

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

Workout of the Day (WOD)

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

And coming tomorrow…

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.

WED 11.09.16 Read More »

CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men's Rx, 2nd place Men's Scaled, 2nd place Women's Scaled, and 3rd Place Women's Novice division!! — CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men’s Rx, 2nd place Men’s Scaled, 2nd place Women’s Scaled, and 3rd Place Women’s Novice division!!

We want you to GO VOTE!!
And workout today!
Click **here** for poll locations.

Today’s schedule

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

Workout of the Day (WOD)

A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

Upcoming CFM Events

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!

TUES 11.08.16 GO VOTE!! Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Thruster: 3 x 1 at 90% 1RM. Rest 90 seconds after each rep. From the rack.

B. “7 Up” [15 Minute Time Cap]
10 Rounds:
(m = 55/75/95, w = 45/55/65)
7 Sumo Deadlift High-pulls
7 Front Squats
7 Push Jerks

Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+

And coming tomorrow…

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!

MON 11.07.16 Read More »

CFM November Member of the Month Chris Hovis

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. “Tootsie Roll” [15 Minute Time Cap]
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (m = 45/65/95, w = 35/45/65#)
KB Swings (m = 16/20/24, w = 8/12/16kg)

Post load for complex and time for the WOD. Ex: 165#, 12:14 L3

And coming Saturday…

A. Hang Power Clean: In 15 minutes work up to a 1RM Hang Power Clean.

B. 5 Rounds For Time [18 Minute Time Cap]
12 Hang Power Clean (@55% Max C&J)
12 Push Jerk (@55% Max C&J)
12 Toes to Bar

Post load for clean and time for the WOD. Ex: 265#, 15:14 @ 135#

Saturday Schedule

9a: Open Gym- Dan
10a: All Levels CrossFit- Dyer
11a: All Levels CrossFit- Dyer
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: Open Gym- Michael
11a: CFM Brunch Social!
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 11.04.16 Read More »

CrossFit Midtown is very excited to announce our November 2016 Member of the Month, Chris Hovis! Read on to learn more about Chris and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Chris Hovis
Nickname: Hovis or “HOVA”
Age: 46
Hometown: grew up in Logan, WV and have lived in Roswell, GA for 17 yrs

How did you get exposed to CrossFit? A friend/co-worker (Katie) got into CrossFit, including a Level 1 certification, to get ready for her wedding. She was looking for people to join her in workouts, and I was interested in doing a Tough Mudder. So, I and another friend/co-worker (Kaivalya, aka “K”) decided to join her for workouts at LA Fitness. We downloaded and adapted workouts, primarily from the main site and Sealfit.com, with an emphasis on cardio and bodyweight exercises.

What brought you to CrossFit Midtown? Our workout group slowly dissipated after Katie got married and moved to Memphis, and K eventually decided to go to B-School at UNC. It wasn’t the same working out on my own… So, after a while, I was really interested in trying out the programming and community at a CrossFit box. CFM, which is near my office, had recently opened around that time, so I gave it a try and have been there ever since.

What was your very first day at CrossFit Midtown like? It was a combination of exciting and overwhelming. The community was a good mix of folks and welcoming. The baseline workout wasn’t too intimidating since it’s focused on cardio and bodyweight exercises, which I had been doing. However, it was a quite eye-opening to see the weights being thrown around by some of the folks in the regular class.

What changes have you seen in your overall health and fitness level since starting CrossFit? While I played baseball and basketball in high school and a year in college (D-III), and have participated in a range of sports (including sprint triathlons) for many years, I am as strong (maybe stronger) and fit overall as I have ever been. CrossFit has helped me add lean muscle mass while staying in great cardio shape.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I really enjoy the “community” aspect and have made many new friends at CFM and other boxes around town, as my wife also got into CrossFit and now coaches kids and adults. I try to drop into a local box when I travel, and CrossFit serves as an instant bond with people that I meet around the country and world. Also, pushing myself in workouts with people that range from my age to half my age has kept me feeling “young”.

Favorite WOD: In general, I like most anything that includes rope climbs, wall balls and/or double unders. I also like Hero WODs at a manageable weight (for me). A favorite is RALPH – 4 Rounds For Time: 8 Deadlifts (250/165 lbs), 16 Burpees, 3 Rope Climb (15 ft), 600 Meter Run.

Least favorite WOD: Most anything that includes pistols or overhead squats.

Favorite CrossFit Midtown moment: While there have been many great memories, I will always remember walking into the first CFM party I attended to see “The Round Mound of Rebound” drinking tequila shots from an ice sculpture, and thinking ‘is that Paleo?’ 

Hobbies, Talents and or Interests Outside of CrossFit: Outside of working and spending time with my kids, I enjoy basketball, football, golf and traveling.

Advice for new CrossFitters: “Check your ego at the door”, learn proper form first, stick with it and great results will come. And, have fun!

November 2016 Member of the Month, Chris Hovis Read More »

Thursday morning crew on a Bring-A-Friend Day! The next BAF Day is Thursday, November 17th.

Today’s schedule

Workout of the Day (WOD):

A. Clean & Jerk
Complete 2 Clean + 1 Jerk complex E2MOM
1 set at 60%
1 set at 65%
1 set at 70%
2 sets at 75%

B. “Annie” [15 Minute Time Cap]
For time:
50-40-30-20-10
Double-unders
Sit-ups

Post time for WOD and load for C&J. Ex: 7:40 Rx, 205#

And coming tomorrow…

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. “Tootsie Roll” [15 Minute Time Cap]
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (m = 45/65/95, w = 35/45/65#)
KB Swings (m = 16/20/24, w = 8/12/16kg)

Post load for complex and time for the WOD. Ex: 165#, 12:14 L3

THUR 11.03.16 Read More »

1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.

Today’s schedule

Workout of the Day (WOD)

A. Front Squats: 4 sets of 4 reps at 70% from the floor.

B. 20 Minute AMRAP
5 Pull-ups (Rx+ = Bar Muscle Ups)
10 Push-ups
15 Air Squats
200m Run

Post weight for squats, then total rounds and reps for the AMRAP.
Ex: 235#, 9+4 Rx+.

And coming tomorrow…

A. Clean & Jerk
Complete 2 Clean + 1 Jerk complex E2MOM
1 set at 60%
1 set at 65%
1 set at 70%
2 sets at 75%

B. “Annie” [15 Minute Time Cap]
For time:
50-40-30-20-10
Double-unders
Sit-ups

Post time for WOD and load for C&J. Ex: 7:40 Rx, 205#

WED 11.02.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Stretch&Mobility- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Bouncy House”

4 Minute AMRAP
**3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row

**Rounds must be completed unbroken. Every time the bar is dropped or set down, the athlete must complete 5 burpees before continuing. Only after the 6th Jerk each round may the bar be set down.
L1 (m = 65-75-85, w = 45-55-65)
L2 (m = 75-95-115, w = 55-65-85)

Post total calories for AMRAPs. Ex: 122 L3