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Bring a Friend Days

Wed night parking

Tonight, CFM’s neighbor, Fab’rik, is hosting the Grand Opening of their new thrift store a few doors down.
Out of respect for our students, they will be blocking off the entrance to our parking lot so their guests are forced to park elsewhere.
If you’re coming to the box tonight, when you arrive, just move the cones blocking the driveway and park behind the building as usual.
OR, park (for free) a half block north in any of the New South Construction spots in the pay lot located between 13th & 14th, West Peachtree & Spring. This overflow parking is always available to our students on week days after 4:45p & weekends.
photo-14Paul & Gers on thrusters

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

And coming tomorrow…BRING A FRIEND!!!

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

WED 11.13.13 Parking tonight Read More »

Bring-A-Friend Day is next Thursday!

Do your friends, family, co-workers and/or neighbors wonder about this CrossFit stuff you’ve been blabbing on about? Are they curious about the WODs, calluses and muscle soreness you’ve been rambling about? Well now they can join you once a month to check out the madness at CFM!
In the past we’ve held Bring-A-Friend Days once a quarter for three days at a time. We’re changing things up a bit… NOW, CFM will have ONE Bring-A-Friend Day per month, starting next Thursday.
We’ve planned a partner workout for that day, suitable for all levels. Invite your friends to join you for any class of the day. Just ask them to email us with the subject BRING A FRIEND to reserve a spot in a class of their choice.
photo-13Wes, Ian I & Darcy on step ups

Today’s schedule

6a: All Levels CrossFit- Beka & Uran
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

And coming tomorrow…

Team WOD:
In teams of 2 or 3:
20-min AMRAP:
One partner runs 400m while other partner(s) complete AMRAP:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

FRI 11.8.13 Bring-A-Friend Day next Thursday! Read More »

SLEEP!

By Coach Beka
Popular question from CFMers: “What can I do for faster recovery after my WODs?”
There are many ways you can aid your muscle recovery including post-workout protein intake, fish oil, amino acids, Nighttime Recovery…and the list goes on.
Supplements will definitely make a difference in your recovery, but there’s a crucial step most of us are leaving out in this process, including myself. What is it you ask?
SLEEP!
We all know the standard recommendation for 8 hours of sleep a night, but do you realize how important it is for repairing your muscles?
Here are just a few things that lack of sleep can cause:
-Increase in cortisol, a stress hormone that, in excess, interferes with tissue repair and recovery (excess cortisol can lead to lots of bad stuff including dreaded “love handles”)
-Reduced levels of growth hormone, which regulates the body’s proportions of fat and muscle (growth hormone helps you age gracefully AND recover from workouts!)
-Weight gain
-Mood swings
…and many, many more. So sleep IS important, not only in your capability to be productive throughout the workday, but also in seeing those PRs in the gym!
We learned at the Ancestral Health Symposium that while you may “get used to” sleep deprivation and get used to running low on sleep, studies show your VIGILANCE decreases steadily with each night of sleep deprivation. So while you may THINK you’re making do on low sleep, your attention to detail and performance at work, in the gym, and elsewhere, is actually suffering. TAKE CARE OF YOURSELF!

REMINDER – 8AM CLASS TODAY!

We’ll offer 8a All Levels CrossFit on TUESDAYS & FRIDAYS ONLY for the next month. If it’s a popular time slot, we’ll keep it and eventually offer it more often. Use it or lose it!
IMG_7966To Helen Back finals…Amanda B shows off some great kettlebell swings!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

And coming tomorrow…

BRING-A-FRIEND
Partner WOD – with a partner complete the following in any order:
150 double unders (or 300 singles)
50 wall balls
50 box jumps
50 situps
50 pull ups
Burpee leap frog 30 feet
Wheelbarrow 30 feet down and back
*Each partner must do SOME reps of each exercise. Divide the work however you please.
*On wall balls, box jumps & situps, you can choose to alternate reps when possible to go quicker (Partner A does a box jump, Partner B immediately does a box jump) OR take turns in chunks of reps (Partner A does 10 box jumps, Partner B does 10 box jumps, etc).

*BRING-A-FRIEND DAYS are on through Saturday! Please encourage your friends to RSVP to reserve a spot, as we only have space for SIX guests per class.

FRI 8.23.13 Enter Sandman Read More »

Bring-A-Friend Days today, tomorrow & Sat!

Invite your friends to join us for any class today, tomorrow & Saturday. PLEASE RSVP to reserve guest spots. The WODs this weekend are planned to accommodate larger than normal class sizes, but we’re still capping classes at 20 (14 CFMers, 6 guests) per class.

Reflecting

Today I turn 34, and CrossFit Midtown has been open just over 15 months. Every year on my birthday I like to spend some time reflecting on the past year.
Last year on my birthday, I coached every class at the gym that day. I also coached most of the classes that week. This year, I have an amazing team of coaches & Instructor Training Program students to keep the gym running smoothly. I want to take this time to thank everyone coaching & helping out this weekend to allow me to spend my birthday weekend at the beach rather than glued to CFM like I was last year. Beka, Tirzah, Cassie, Dyer, Amy, Justin, Ian, Carlos, Uran, Khaki, Raul, Ben, Samantha & Monica – thanks for the best birthday present I could ask for: keeping the CFM machine running smoothly & taking pride & passion in your work!
And thanks to all of you, our students, for continuing to make CrossFit Midtown a great community, a great place to train, and for trusting your coaches to help you get healthier, faster, stronger and LOOKING BETTER NAKED.
If anyone would like to join me for a nightcap this evening, I’ll be at the Nook at 10p to sing a karaoke ditty or two before departing to spend the weekend in Dewey Beach, Delaware. BRING IT!
IMG_7976To Helen Back finals crew

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

And coming tomorrow…

BRING-A-FRIEND
A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

THURS 8.22.13 Bring-A-Friend Days Read More »

Someone Told Me I Should Quit

By Carlos Tapia, Instructor Training Program student
Earlier this week, someone told me I should quit the Instructor Training Program (ITP), and I almost listened. They said I’m not dedicated, and that I wasn’t up to the challenge of the task at hand. Of course, fear set in at this point. I continued to listen to the barrage of reasons why I wasn’t good enough: “You’ve been late, missed too many ITP classes, and are not capable of giving instruction to students, either novice or experienced.”
Funny thing is, I heard this on two different occasions. Though I brushed it off the first time, I didn’t have the resolve to handle it this time around. I grabbed my bag, walked into the gym, and decided to just focus on my workout for the next hour or so.
Of course, dangling in front of me the whole time was the image of this person spewing their words of negativity to me. I found myself saying: “Maybe they’re right. Maybe I should quit. Maybe I NEED to quit.”
Just as soon as I said the word ‘quit’, I realized what a terrible decision I’d be making. Regret and anger would surely loom over me, and that was something I couldn’t live with.
So I considered all the comments my “friend” said to me and came up with a rebuttal for everyone. If they thought I wasn’t dedicated enough they know nothing about me. If I’ve been late, I’ll be on time. If it’s within my power to be at class, I’ll be there early. If instruction is an issue, I’m at the right place to learn how to develop my craft.
I can’t help but wonder how often you’ve been told you should quit something by someone you know. It’s easy to wrap yourself in their blanket of faithlessness and stay there. I say go for it anyway. Heck, maybe what they’re saying is true, and the worst that can happen is you do fail. But within you is the ability to succeed in such a way that failure will be insignificant. So I chose to believe again that I can do it. After a bad start to my afternoon, I’d renewed my vows, so to speak, and was ready to move forward.
Oh, and if haven’t already guessed the hater’s identity, of course it was my good friend Self-Doubt.
IMG_7844Regina on KB swings

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Overhead squat: 3-3-3+
B. For time:
20 Overhead squats @ 75% of Part A
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Sit ups

And coming tomorrow…

BRING-A-FRIEND
A. Deadlift: 5-5-5+
B. In teams of 3-4, rotate through each station 3x for max reps in 1 minute:
1. Burpees
2. Ring Rows (advanced: prop feet on box)
3. Overhead walking lunges (45/25#)
4. Air squats
Rest :30 between stations

REMINDER PLEASE ASK FRIENDS TO RSVP SO WE HAVE SPACE FOR THEM IN TH/FRI/SAT CLASSES. EMAIL FRIENDS AT CROSSFITMIDTOWN DOT COM TO SAVE THE SPOT.

WED 8.21.13 Someone told me I should quit Read More »

Bring-A-Friend Days:

This Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class later this week on Thurs, Fri or Sat*. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at crossfitmidtown.com to save your friend’s space!
*The Sat 11a WOD is now an Advanced/Intermediate class. Friends & guests are welcome to join this session IF they have prior CrossFit experience.

Schedule changes start today!

Reminder on the schedule changes starting today:
BEGINNER classes will continue on Mondays at 8p with Lis, on Thursdays at 8p with Cassie, and Saturdays at 9a with Cassie.
TUESDAY 8p will now become an Advanced* class.
WEDNESDAY 8p will now become Open Gym with Raul.
SATURDAY’S schedule will now be: 9a Beginner/Intermediate, 10a All Levels, 11a Intermediate/Advanced, 12n-2p Olympic Lifting with Cheryl when available (look for weekly blog updates confirming O-lifting days).
ALSO, we’re trying out a new time slot… 8am on Tuesday & Friday only (both classes with Beka). This class is temporary. We’ll reassess in one month, on September 15, and determine whether demand is high enough to keep the class on the schedule permanently.
We continue to offer a free yoga class to all CFM students on Thurs at 8:15p with Sam, and Sun at 6p with Monica.
*ADVANCED classes will work on advanced skill work, techniques and lifts. Students should be knowledgeable of all CrossFit movements…mastery of all skills isn’t required, but knowledge of all skills is. SOME programming for advanced classes will be posted in advanced. SOME won’t. ADVANCED CrossFitters must be ready for the unknown & unknowable, right? To complement our regular programming, the Tuesday class will always involve Olympic Lifting, as well as some competition prep and additional skillwork.
imageLis & Beka spent three days last week learning more about Paleo nutrition & health at the Ancestral Health Symposium. Our new knowledge will come in handy to lead CFM through September’s Farm-to-Gym Challenge & our October nutrition challenge. More details coming soon!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Beginner CrossFit- Lis

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Every min on the min for 15 mins:
Complete 2 Squat Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use ~60% of 1RM for this workout

And coming tomorrow…

A. Snatch: 3-2-1-3-2-1
B. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Push press 95/65
Toes to bar

MON 08.19.13 Bring A Friend Days this week! Read More »

Events

STRONG! Tonight’s screening is at 7p…movie starts at 8.
POSE running seminar: Join Coach Amy for the POSE running workshop Sat at 9:30a at CFM (other classes will be held as scheduled). Cost is $20.
Stress workshop: Holistic MD Maiysha Clairborne is leading a free workshop on Tues at 6:30p at CFM on stress reduction.
Bring-A-Friend Days: Next Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class next week on the 22, 23 or 24th. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at crossfitmidtown.com to save your friend’s space!
cfm_helen (8 of 17)Lotsa pull ups coming in today’s WOD, just like the ones Beka & Anastasiya repped out at To Helen Back finals.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. “Angie” – For time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

Partner Workout
As many rounds as possible in 20 mins:
3 Overhead Squats (135/95)
3 KB Swings (2/1.5)
3 Hang Power Clean + Push Press (135/95)
3 Box Jumps (24/20)
*Partner 1 completes 1 entire round and tags in partner 2, both partners completing an entire round is a score of 1 round.

Sunday schedule

All Levels 12n-1p
“4 Quarters” – WOD is divided into 4 quarters of 5 minutes each with a 2:30 rest between quarters. Each quarter should be an all out effort.
1st Quarter – 5 Minutes – as many rounds as possible of:
5 deadlifts – 135/95 or 185/125 or 225/155
6 chinups and 6 ring dips or 4 muscle-up transitions w/ band to ring dip or 2 muscle-ups
2nd Quarter – 5 Minutes -as many rounds as possible of:
5 power cleans 95/65 or 135/95 or 165/115
10 hand-release pushups or 5 handstand pushups
3rd Quarter – 5 Minutes – as many rounds as possible of:
5 kettlebell swings 35/16 or 53/35 or 70/53
1 60 yard shuttle sprint (30 yards out, 30 yards back)
4th Quarter – 5 Minutes – as many rounds as possible of:
5 thrusters 75/45 or 95/65 or 135/95
30 singles or 10 double-unders
Open Gym 1-2p

FRI 08.16.13 Strong, POSE, Stress & Bring A Friend! Read More »

Bring-A-Friend Thursday!

There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!

June updates

This update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first!
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9.
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.

Beka coaching the Murph crew through pull ups on Monday.

Yoga is tonight at 8:15p.

Workout of the Day (WOD)

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

And coming tomorrow… BRING-A-FRIEND FRIDAY!

A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
Partner Cindy:
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
15 squats
One partner works at a time.

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Bring-a-Friend Thursday! Read More »

Are you a good training partner?

Have you ever thought about what kind of energy you bring to your CrossFit class? Are you friendly & positive or grumpy & negative? Have you ever considered that the attitude you bring to class could bring your classmates down?
I never thought about it myself until I read an article in the Performance Menu a little over a year ago. I was training for the CrossFit Games competition season with a group of eight other girls at CFNA, and we found ourselves over-trained and grumpy. Our lives had been turned upside down by the training volume of preparing for competition, and some of us wondered if it was worth the sacrifice. We found ourselves commiserating and complaining about our coach, our achy muscles, our non-existent social lives, etc.
The article I read encouraged athletes to consider what kind of energy you bring to a training session. It inspired me to turn my attitude around rather than contribute to the dark cloud of perma-PMS which had recently settled over our women’s team training sessions.
I write about this now because I’m constantly impressed with the cheerful, hard-working crew we typically have at CFM. Many days, I find myself stressed out while doing office work, only to be reinvigorated when your smiling faces walk into the box.
But on a few rare occasions, I hear some CLASS GRUMPS bringing the energy down.
PLEASE! Come to the box to blow off steam. This is great stress relief!
BUT PLEASE! Do your best to leave those outside problems at the door. Channel all the positive energy you’ve got into making this the best hour of your day. Work hard, and pat yourself on the back for getting to the gym at all today. Be a great training partner. Respect your classmates’ right to learn and work in a positive environment. Don’t bring the CFMojo down!

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Bring a friend to any class… just have them email us in advance to RSVP.
Dan takes on Drunk Murph on Monday.

Yoga is today at 12n.

Rowing is tonight at 7p.

Here’s the workout
A. 5 x 750m at 2k split minus 6 seconds, rest 1:45 between piece,
then,
B. 5 x 100m at 2k split minus 10 seconds, rest 1:00 between each piece

Workout of the Day (WOD)

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time* –
500m row*
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row*
40 squats
30 situps
20 push ups
10 pull ups

*Depending on rowing & regular class sizes tomorrow at 7pm, THE REGULAR 7PM CLASS WILL HAVE AN OPTION TO RUN OR ROW FOR PART B.

And coming tomorrow… BRING-A-FRIEND THURSDAY!

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

05.30.13 Be a great training partner! Read More »

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class!
Are your friends/family/co-workers/neighbors wondering what’s going on with the callused hands and knee socks you’ve been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class… just have them email us in advance to RSVP.
REGULAR STUDENTS, DON’T FRET. We’re saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They’ll be challenging AND FUN for all ability levels. COME PLAY! Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, Welcome to the Jungle, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE.

Congrats to Regina & Ben Schumacher!

Workout of the Day (WOD)

A. 3-position snatch: 1 high hang snatch, 1 hang snatch, 1 full snatch – 1 of each, every minute on the minute (EMOM) for 10 minutes
B. Overhead squat: 5-5-5+. Three sets, ending with a burnout set. Use same weight all 3 sets. Adjust weight from 05.24 workout.
C. Handstand practice: 10 minutes handstand skill work. Handstand walk practice OR 3 attempts at max time handstand hold.

And coming tomorrow…

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time –
500m row
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row
40 squats
30 situps
20 push ups
10 pull ups

TUES 05.28.13 Bring a Friend to the box this week! Read More »

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