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FRI 05.17.19 CFM 7th Anniversary Party Saturday!!

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Celebrating 7 Years!


CFM 7th Anniversary!!

Saturday, May 19th: CFM is turning 7!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 18th. Food and beverages will be provided, and this year will be catered by the always amazing Marlow's Tavern!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

#fitfamily #community #midtown #cfmstrong Happy 7th Anniversary CFM!!


CFM Upcoming Events

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30/21cal Bike*
15 Burpees Over the KB
10 KB SDLHP (70/53)
10 Alternating Overhead Reverse Lunges (45/25)
*cardio element for each round must be different from the previous round

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1 (increasing in weight)

Post rounds and reps for the AMRAP and load for press complex. Ex: 4+12 Rx, 175#


And coming Saturday...

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
1-4p: 7th Anniversary Party!


And coming Sunday...

A. Hill Sprint
10 x Hill Sprint (Ticket Alternative hill)
rest 30sec between efforts [rest begins at the end of the sprint: top of the hill]
B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
10 Hand Release Push Ups
12 Sledge Strikes
15 Air Squats

Post a time from one of the hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.


Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

TUES 05.14.19 Happy Birthday CFM!

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CFM Family


Today is CFM's 7th birthday!

Thanks to the entire CFM community for training with us over the years.
Whether you joined recently, or back in May 14th of 2012 when we opened the doors, THANK YOU for building the CFM community.
We've enjoyed coaching you, PR-ing with you, grinding through tough WODs together and just helping Midtown Atlanta become a fitter community.

There's a lot of CrossFit action happening throughout our Anniversary weekend, and we hope you can join us for some of the fun starting Thursday with our Bring-A-Friend Day and Candlelight Yoga! This Saturday we'll be here at CFM for our Annual Kessel Run WOD in the morning and then the 7th Anniversary party from 1-5 pm with some food catered by the wonderful Marlow's Tavern, cold drinks, all your friends, fun games, and some good times. Check below for all our upcoming events and details.

SEE YOU AT THE GYM THIS WEEK AND TO CELEBRATE THIS WEEKEND!

Sarah and Anne Marie from 2014 Bring A Friend Day!


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- Patrick
3:00p: Open Gym- Anthony
4:00p: All Levels CrossFit- Damon
5:00p: All Levels CrossFit- Damon
6:00p: Nutrition Challenge Kickoff Seminar- Michael & Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps (24/20”)
25 Pull ups

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow...

A. Thruster (from the Rack)
2-2-2-2-2

B. 5 Rounds
3 Clusters (185/125)
15 Toes to Bar
30 Double Unders

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx


CFM Upcoming Events

Thursday, May 16th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

FRI 05.03.19 May the 4th Saturday and Cinco de Sweato Sunday!!

By | Events, Partner WOD, WOD, Yoga | No Comments

May the 4th be with you!!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#


And coming Saturday...

Partner WOD Saturday
“Admiral Squatbar’s Trap”
For Time [35min cap]

7 Rounds
400m Run (200m Relay)
30 Back Squats (115/85)
Immediately into...
AMRAP in remaining time [35min cap] 10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together

All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 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- Monica Miller


And coming Sunday...

Cinco de Sweato

Workout: TBA!!

Sunday Schedule

8:45a: Weightlifting- Anthony
9a: SweatFit- Michael at Piedmont Park Active Oval
10a: Yoga- Priscila Bpatista at Piedmont Park Active Oval
11p: Cinco de Sweato post WOD food and drinks at the Nook!
5,6p: Open Gym- Neal

THUR 05.02.19

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All the friendship! Billy, Ryan, and Carey.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Partner Row/KB Hold
10 Rounds (5 each partner)

Partner 1 - Double KB Rack Hold
Partner 2 - 250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx


And coming tomorrow...

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

CFM Upcoming Events

Sunday, May 5th 9:00 am - 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

WED 05.01.19

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CFM Founding Legacy Club Member Amanda working out overseas. Joined CFM in 2012 and will be celebrating 7 years of CrossFit this year!!


CFM Upcoming Events

Sunday, May 5th 9:00 am - 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1 - 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 - 20 sec Chin Over bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.


And coming tomorrow...

A. Partner Row/KB Hold
10 Rounds (5 each partner)

Partner 1 - Double KB Rack Hold
Partner 2 - 250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

FRI 04.26.19 Marvel Galaxy WOD coming Saturday!

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"Iron Man" Damon


CFM Upcoming Events

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.

Arm Balance Workshop this Sunday at 12:15 pm!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

EMOM 16
Minute 1 - 6 Bar Muscle Ups
Minute 2 - 12 Box Jumps (24/20)
Minute 3 - 18/15 Cal Row
Minute 4 - Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.


And coming Saturday...

“Marvel Galaxy”
Iron Man** AMRAP 3:30

200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (16/10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (16/10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 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 Miller


And coming Sunday...

A. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
100m KB Farmers Carry (24's/16's kg)
[Each Partner Starts at a different Station]
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga Workshop- Priscila Baptista & Nikkia Nelson
5,6p: Open Gym- Neal

THUR 04.25.19 CFM Avengers: Endgame Movie Premiere!!

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You are not as strong as me... You are stronger!
#cfmstrong #ThereWasAnIdea


Shifali spending time dialing in a great position at the bottom of her squat snatch. #WhateverItTakes


CFM Upcoming Events

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
8:30p: CFM Avengers: Endgame Movie Premiere!!

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+1 (increasing weight)

B. Clean & Jerk
10min to work to a heavy single

C. Clean Pull
1 x 2 @ 85%, 90%, 95% (of today's heavy single)

D. CORE
SuperSet
Pallof Press
4 x 6/6
Single Leg V-Ups
4 x 6/6

Post load for snatch complex and C&J
Ex: 195#, 265# Rx


And coming tomorrow...

EMOM 16
Minute 1 - 6 Bar Muscle Ups
Minute 2 - 12 Box Jumps (24/20)
Minute 3 - 18/15 Cal Row
Minute 4 - Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.