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FRI 03.31.17 Open BBQ Sunday!

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

Coach Bri completing Open Workout 17.5!


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.

And coming Saturday...

CFM Closed Saturday

Richard "BoFlex" Bowen


Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him...as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard! CrossFit Midtown will be closed on Saturday. Please join the CFM Staff as we workout and do yoga in remembrance.

Saturday Schedule

9a: Doors open at CrossFit Atlanta
10a: RichBoFlex Partner WOD
11:30a: Yoga
12:30p: Presentation to honor Richard

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12p: CFM Open BBQ!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Upcoming Events

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

2017 Open at CrossFit Midtown

By | CrossFit Games, Events, News | No Comments

Celebrate completing each Open workout!


8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2017 Open begins this week!

CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week.

Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit.

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!


Sign Up and Join Team CFM!


1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM?

Get to know fellow CFMers


2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

4. You're signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There's never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.


5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

Dez doing her first FNL Open 16.3 Scaled!


6. Because you're good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

The excitement of FNL!


7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we're on it together!

FNL Ladies! Teammates and Friends!


2017 Open Schedule

Thursday, Feb 23rd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 24th at 7pm: 17.1 FNL
Friday, Mar 3rd at 7pm: 17.2 FNL
Friday, Mar 10th at 7pm: 17.3 FNL
Friday, Mar 17th at 7pm: 17.4 FNL
Friday, Mar 24th at 7pm: 17.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!



February 2017 Member of the Month, Justin Permar

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CrossFit Midtown is very excited to announce our February 2017 Member of the Month, Justin Permar! From the Lurong challenge to going out to competitions and events to support other CFM members, Justin has quickly become one of our most dedicated, supporting and inspiring members. Read on to learn more about Justin and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


CF Midtown 31 Heros-101

Name: Justin Permar
Nickname: None, but my friends used to call me “Nitsuj” from time to time when I was in high school. Wait… why did I say that? Oops.
Age: You’re asking an older Crossfitter his age?! 36. That’s right... beginning with the Open this year, I’m a “Master”!
Hometown: Columbus, Ohio (or, as my wife Meredith calls it, Cold-lumbus)

How did you get exposed to CrossFit? Through my wife Meredith! Our fitness journey started somewhat accidentally in late 2014 when her oldest brother John David declared he wanted to run the Spartan Sprint that takes place every March in the Atlanta area. Not to be outdone by one of her brothers, my proud wife not only committed to running the race but dragged me along to join the team. Little did either of us know at that point that I would become obsessed with training for the race, which included the insanity of voluntarily doing burpees. I found out during the Sprint just how weak I was (I’m looking at you, Hercules Hoist!). After searching online for fitness programs that included a strength component, Meredith found Crossfit.

What brought you to CrossFit Midtown: Meredith searched for boxes online and found Crossfit Midtown to be the closest to where we lived. It was that easy!

What was your very first day at CrossFit Midtown like? I remember most of all that gym feel… of sweat, of weights thudding to the ground, and of incredibly hard work happening all around me. I hadn’t really pushed myself athletically since the first year of college (when I walked onto my university’s Division I Cross Country team). And when I started Crossfit, I was ready to work my butt off at the gym. As any CFM member knows, Coach Mike was ready to show me what the word workout really means. And I’m still coming back for more!

What changes have you seen in your overall health and fitness level since starting CrossFit? I love this question. My fitness journey definitely began as a wellness journey. In June 2014, Meredith and I took a beach trip with my sister and her husband. I remember being shocked at how lean and fit they were. I had known I wasn’t taking care of my body the way I should but I just didn’t have any motivation to do so until that trip. I saw just how healthy they looked and realized that I wanted to be just as healthy one day. So my journey began with nutrition changes. I remember my weight peaked that summer at around 195 pounds. To put that number in perspective... the aerobic and bodyweight training I was doing before I started Crossfit got me down to 162 pounds. I lost about 33 pounds of fat! But it was only after I started Crossfit that I discovered that cardio was only one of Crossfit’s ten components of fitness. With Crossfit, I learned about intensity and strength. And now I’m completely addicted to getting stronger and moving faster. Almost 2 years into Crossfit, I can definitely move weight like I never have before. And I love it!

Additionally, although I push hard when I’m at the gym to reach another PR, what’s really important to me is what I can do outside the gym. Whether it’s moving an old, heavy couch, wrestling with my nephews, or running the shopping cart uphill… what really matters to me is using my fitness to easily achieve everyday things. And knowing that in the event of an emergency, I’m as prepared as I can be to help out if needed.

JustinPermarMOM2

What kind of changes have you you experienced since starting CrossFit that were completely unexpected? Definitely the community. Anyone that has seen me around the gym knows I’m an introvert. But I’m so happy to have met all the great people at CFM. Honestly, gyms are generally pretty darned intimidating places. I’ve been to plenty that are full of people bragging about themselves and putting each other down. I’m very happy to have found CFM to be a place where those things don’t happen. Instead, the most important things happen: encouragement and a hell of a lot of hard work by each and every person at the gym. And to be perfectly honest, if CFM didn’t have such fun and supportive members, I probably wouldn’t be Crossfitting anymore.

In addition, one aspect of fitness that I’m realizing now is a tremendous asset is the mental toughness that comes from going back to the gym and pushing hard week in and week out. Pushing myself to the max in the gym makes everyday life much easier.

Favorite WOD: Is there such a thing as a favorite WOD?! For me, a great WOD is one that includes a barbell and has a variety of movements. Also, I love to work at my weaknesses (which is always my lack of strength), so I have to pick DT.

Least favorite WOD: Anything monostructural, such as a 5K or Karen. B-O-R-I-N-G! I’m laughing as I write this because I ran Cross Country during middle school and high school.

Favorite CrossFit Midtown moment: FRIDAY NIGHT LIGHTS!!! In case you don’t know, this is a popular event that happens at Crossfit boxes around the world during the Crossfit Open each year. At CFM, athletes complete the Open workout of the week and members and friends show up to either complete the workout or cheer on the athletes. It’s definitely a fun time for everyone but the real secret is to get up the courage to do the workout during Friday Night Lights. Sure… there are always better athletes somewhere, but the environment will probably motivate you to give 100% and it feels incredible to have everyone cheer you on. All in all, it’s insanely fun!

Hobbies, Talents and or Interests Outside of CrossFit: I’m a geek, so that means I love hanging out with my wife, watching movies, and from time to time playing games such as Magic: The Gathering.

Advice for new CrossFitters: Eat right, keep going back to the gym and give 100% each time you go! Over time, you will be able to do things you never thought possible and will look amazing too!

JustinPMOM2

January 2017 Member of the Month, Sarah McColley

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CrossFit Midtown is very excited to announce our January 2017 Member of the Month, Sarah McColley! Sarah has been a member at CFM since 2013 and has become an inspiration to many in and out of the gym. Read on to learn more about Sarah and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


sarahmom4

Name: Sarah McColley
Nickname: Sasquatch; my mom calls me Sarah-Beara. Still.
Age: 29
Hometown: New Palestine, Indiana

How did you get exposed to CrossFit? A few friends from Indiana did CrossFit temporarily, and once I realized how much I hated running “for fun,” I decided to try it. I was worried about the weightlifting component because I wasn’t experienced with it, but I got over that pretty quickly.

What brought you to CrossFit Midtown? I live and work in Midtown, and I passed by the gym one day running errands. I asked my friends about their experiences with CrossFit, scheduled my group intro class, and I joined right after class.

What was your very first day at CrossFit Midtown like? The intro class was a good eye-opener for CrossFit and for how out of shape I was; I was sore from the Baseline for a solid 4 days. My first official WOD was Mary-Anne. I remember seeing the website, and thinking, “They want me to do HANDSTAND PUSH-UPS? Pistols sound super violent. What the hell is a double-under?” I was nervous, and probably nauseated, walking to class that day. I could barely jump a rope, so the coach had me do tuck jumps in place, and of course, I scaled pistols and HSPU. With my infinite coordination, I lost balance on the box HSPU and almost fell over, but luckily my mediocre gymnastic days kicked in, and I somewhat gracefully rolled out of it. Obviously, I loved it, and I came back. I enjoy testing Mary-Anne every quarter for nostalgia’s sake and to see how much I’ve improved.

What changes have you seen in your overall health and fitness level since starting CrossFit? In addition to the aesthetic changes, and what I like to call, “reorganizing” my weight, I can DO things I never thought were possible. I never thought I’d be able to do a strict pull-up, especially not multiple in a row, or climb a rope, or lift a bunch of weight (and put it back down, gently, of course). I’m much more cognizant of what I eat, and I can definitely feel a difference in my performance after eating unhealthy food. I’ve expanded my sense of empowerment and changed my perception of beauty through gaining muscle and physical strength. #gainz

sarahmom3

What kind of changes have you experienced since starting CrossFit that were completely unexpected? CrossFit has completely changed my life. I was a workaholic - I know, I know; I seem like such a calm, non-stressed person these days that it’s hard to believe. 😉 In all seriousness, I rarely had much outside of schoolwork or my job that made me want to stop working, except friends and family. I chose a career that I love, which also incorporates my hobbies, so I usually kept working because I enjoyed it despite the stress. CrossFit has helped me to create a balance, to establish my health and fitness as priorities, and to fit them into my schedule. Each Sunday, I plan my workouts with my work schedule for the week to ensure that I can do 5-6 WODs. I look forward to leaving the office to come to the gym, work out, and see my friends. Speaking of, I’ve made wonderful friends since joining CFM. I’m extremely grateful for the people I’ve met and the camaraderie at the gym, even among strangers. I love our gym-wide social events and the ladies’ nights with the awesome women who have become my close friends, even if I had to force my friendship upon a couple of them. 😉

Favorite WOD: “Favorite” is an interesting word. I always like to re-test Mary-Anne, Sage at 20, and Star Lord. I like longer WODs with multiple movements (3+), particularly if those movements include front squats, cleans, pull-ups, or tire flips.

Least favorite WOD: My least favorite WOD is one that we do in the summer with 40-30-20-10 TTB and 800m – 600m – 400m – 200m running. Talk about a mental struggle through my weakest movements during the hottest f***ing time of the year. For some reason, I still always come back for it, though…just to see if I survive.

sarahmom

Favorite CrossFit Midtown moment: I have so many favorite moments from my 3+ years here. The gym has become quite intertwined with my life. However, I love competitions, especially if we have multiple teams participating. I also really enjoyed Friday Night Lights for the Open this year.

Hobbies, Talents and or Interests Outside of CrossFit: My hobbies include spending time with friends / family, brunch, traveling, going to concerts (yeah, Justin Timberlake!), painting, drawing, and laughing. Many members have heard me get on my soapbox about public transportation and walkable communities, so I should mention city planning and public policy, too. 😉 …Which ties into my greatest and most notorious talent of all: walking REALLY FAST.

Advice for new CrossFitters: My main pieces of advice would be to let go of your ego (listen to the coaches and know your limits), track your workouts (at least the WODs we’ll repeat) and lifting numbers, make friends at the gym, and don’t become discouraged about a bad day / work out. Bad days will inevitably happen, and they don’t define who you are as an athlete; going to the gym was a good decision in the first place. Finally, be proud of scaling movements – you’re being smart. You can develop a great sense of accomplishment when you’re progressing through the movements, consistently attaining new skills or skill capacity, and tracking your progress.

sarahmom2

December 2016 Member of the Month, Darcy Watts

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CrossFit Midtown is very excited to announce our December 2016 Member of the Month, Darcy Watts! From the Lurong Challenge to your very first CrossFit Competition, we couldn't be more proud of you! Read on to learn more about Darcy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!


cf-midtown-31-heros-56

Name: Darcy Watts
Nickname: Darcy
Age: 42
Hometown: Atlanta

How did you get exposed to CrossFit? My brother owns Crossfit East Cobb and he is Army SF, he always encouraged me to do it but I was busy having kids for a while.

What brought you to CrossFit Midtown? My 2nd child was a year old and it was time to get back to working out. I had done boot camp stuff but was looking for a little more. I also needed a gym close to work with a shower. A yoga instructor I met at a party mentioned her friend (Lis) had opened CFM recently and they had a shower! I asked my brother if he knew Lis and he said she knew her stuff and I should check it out.

What was your very first day at CrossFit Midtown like? Well, it was almost 4 years ago so I don't really remember too much, but I am pretty sure my lungs were on fire and my legs were shaky when it was all over with but I was excited!

What changes have you seen in your overall health and fitness level since starting CrossFit? Oh geez! No comparison! I am in the best shape ever. I have been skinnier but my husband was not happy about it and looking back at photos I think I looked unhealthy. Strong is beautiful!

What kind of changes have you experienced since starting CrossFit that were completely unexpected? I am surprised at how much I love CF! I am surprised at how important it has become to me. It is more than just a workout. It is MY time. I love getting stronger, I love improving on a skill like pull ups which I can do now! And I want my daughter to see me do them, and I will make sure she can do them! I want to be an example for her, so that she knows women can and should feel strong and that it is just as important as feeling pretty or being smart. It has changed my perception of beauty.

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Favorite WOD- I like 15 to 20 minute WODs with 3 or 4 movements. I like to keep moving; just when you think you can't take anymore it's time to move on to the next thing. I like to find my pace and stick with it. I was never an athlete growing up. The opposite! Drama club, chorus and donuts! 🙂 I am not much of a sprinter, I think it kind of scares me actually-like I might hurt myself or throw up....I don't know it's just not my style. Also, I love to Bench Press-I think it's because my entire body feels so stabilized doing it.

Least favorite WOD- Anything with rowing and I don't cherry pick my WODs. I stick to my schedule M-W-F. That's what works for my family-I've got them all trained so I don't want to mess with that.

Favorite CrossFit Midtown moment- I think the entire day at the Graveyard Games this past October. It was so much fun competing with my partner Shannon Kelardy (who is so awesome and I am so thankful she joined CFM!) I was so proud of myself, that I was able to complete 4 WODs in one day and was not limping or crying the next day! LOL! I can’t wait to do it again and next time I will prepare for it and it will be even more fun! I also love listening to others at the gym just talk and get excited about gym stuff. I love the friendship and support everyone gives. Also, there have been days that were hard to get through, like when we had to put our dog to sleep last year. It was a really rough time, and I would just cry during a warm up, but I felt like I could cry at the gym because I was around friends.

Hobbies, Talents and or Interests Outside of CrossFit: My kids and my husband are what my world revolves around. James is 7 and my daughter Dylan will be 5 in November-they keep me pretty busy. I also enjoy reading and hanging out with my parents at their lake house.

Advice for new CrossFitters- Like Mike always says the most successful athletes at the gym schedule their WODs in advance and make it priority in their routine. That is why I am so successful! No really, if you want to make it part of your life, plan it and stick to it otherwise something else will always come up. If you want to improve your health and fitness, you have to give it the time it deserves. It’s hard work for sure but it’s fun and the satisfaction that comes from it is like nothing else.

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WED 11.30.16

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CFM Yoda T-shirt. "Do or do not. There is no try."

CFM Yoda T-shirt. "Do or do not. There is no try."


Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

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. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.


And coming tomorrow...

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips (L2/L3+ = Ring Muscle Ups)
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.

FRI 10.07.16 “The Last Unicorn”

By | Events, Lurong Championship Challenge, News, Partner WOD, WOD, Yoga | No Comments
Member of the Month Jeanette! Click here to read more about her CrossFit story.

Member of the Month Jeanette!
Click here to read more about her CrossFit story.


Upcoming CFM Events

Saturday, Oct 8th: 5-7pm. TransFitWorld Conference Powerlifting Meet. Special discount for CFM Members, email info@crossFitMidtown to sign up. Click here for more details and directions to the event. We will be meeting at CFM at 4:15pm to Carpool or Marta to the meet.
Sunday, Oct 9th: 8-9:30am. CFM Track Session (click for details). Meet at the track for an Aerobic Capacity Workout with Coach Travis.
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
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!

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- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. "The Last Unicorn"
Teams of 2, 25 minute AMRAP


9 Rope Climbs*
40 Clean & Jerks
30 Pushups**
40 Power Snatches
80 Double-unders***
40 Overhead Squats

The Barbell Loading Journey
[C&J, Snatch, Overhead Squats] 1st Round (The Butterfly): m = 45/75/95, w = 35/55/65
2nd Round (The Magician): m = 65/85/115, w = 45/65/85
3rd Round (The Prince): m = 75/95/135, w = 55/75/95
4th Round (The Red Bull): m = 95/115/155, w = 65/85/105
All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.

*Athletes must wear long socks or pants to climb rope. Protect your shins from rope burn. Scale to 10ft climb 1:1, seated box rope climb 1:1, floor plank climb 1:1, ring rows 4:1.
**Scale Pushups to incline parallette 12”, bench 16”, box (20/24/30)”. (L2/L3+ = HSPU)
***Scale Double Unders (DUs) to DU+singles 40 reps/round, speed step 1:1, singles 1:1.

Post rounds and reps completed. Ex: 2+24 L3

B. Trap Stretch & Smash
1. Barbell trapeze smash 60 seconds each side
2. Triple Bully trap stretch 60 seconds each side
3. Neck Rolls (5R/5L)


And coming Saturday...

“Cellar Door” [16 Minute Time Cap]
For time:
30 Pullups*
100m Sled Pull + 100m Run
15 Squat Cleans
200m Sled Pull + 200m Run
15 Squat Cleans
100m Sled Pull + 100m Run
30 Pullups*

Sled Weight (m = 90/135/180, w = 45/90/135)
Clean Weight (m = 75/105/135, w = 55/75/95)
*Scale pullups to Kipping Single Pullups 15 reps/set, BBAP 1:1, ring rows, 1:1.
(L2/L3+ = C2B)

Post time to complete the WOD. Ex: 10:34 L3+

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity Track Session w/ Coach Travis
10a: Strength Training/Open Gym- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve