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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!

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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.

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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!

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February 2017 Member of the Month, Justin Permar Read More »

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!

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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

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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.

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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.

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January 2017 Member of the Month, Sarah McColley Read More »

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!

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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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December 2016 Member of the Month, Darcy Watts Read More »

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.

WED 11.30.16 Read More »

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

FRI 10.07.16 “The Last Unicorn” Read More »

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

Name: David Holland
Nickname: “Mad Dog” (I used to wear a shredder with a picture of a rabid dog on it, and I tend to “vocalize” a lot when I lift heavy things)
Age: 47
Hometown: Jackson, MS (yeah, I don’t believe it either)

David H sandbag carry
David H sandbag carry

How did you get exposed to CrossFit? Some friends of mine were doing it and made it sound really fun, so I decided to drink the Kool Aid.

What brought you to CrossFit Midtown? I was visiting Atlanta and came as a drop-in. Mike was the coach and made me feel really welcome so when I moved here I decided to join.

What was your very first day at CrossFit Midtown like? It was hot (I came at noon), but the rest of it was a blur. I just remember feeling very comfortable with the staff.

What changes have you seen in your overall health and fitness level since starting CrossFit? Unlike most people, I actually gained weight doing CrossFit – about 30 pounds (of muscle). I’m a lot stronger now, and I’ve discovered that I can do some things that I never thought possible for me. I’m still no gymnast, but I can squat.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected? The more fit I got, the more confident I became in my life. My self perception has always been a bit skewed, but the gains I made at CrossFit forced me to challange many things I thought I knew about myself.

Getting new people to drink the "kool aid" on Bring-a-Friend Day
Getting new people to “drink the kool aid” on Bring-a-Friend Day

Favorite WOD: Used to be “Cindy” before I got bigger. Now I have to love “Fran.”

Least favorite WOD: “Mary Ann” — still no HSPUs.

Favorite CrossFit Midtown moment: I hit a large PR back squat a few weeks ago. After I moved back to Atlanta, I had a hard time getting back into my fitness groove for about a year, but I hit several new PRs this year — this one was my favorite.

Hobbies, Talents and or Interests Outside of CrossFit: I’m a recovered drug addict (16 years) who’d been subjected to an rx drug treatment, so I spend a lot of my time with men in recovery.

Advice for new CrossFitters: Don’t be afraid that you’re going to look stupid. It’s OK not to be graceful when trying new things, and even some basic movements (like squats) require us to move in ways that may seem silly at first.
Also, it took me about 3-6 months to get used to some of the most basic movements, like back squats. I had to learn to feel confident that I wasn’t going to fall over before I could work on getting strong, but once I got into the grove my strength skyrocketed. So don’t be afraid to scale a lot while you’re getting used to the movements.
And lastly, if you didn’t fail at something today, you weren’t reaching far enough.

Friday Night Lights fun! Team Gents
Friday Night Lights fun! Team Gents

September 2016 Member of the Month, David Holland Read More »

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion!
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to unleash your inner Champion!

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 12th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 11th so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

Unleash Your Inner Champion
Unleash Your Inner Champion

Test You Limits. Then Break Them!

We invite you to take on the 7 week Championship Challenge.

The Lurong Living Championship Challenge was created to accomplish 3 main goals.

First, it is a service to our members to provide a platform to track nutrition, set goals, and be accountable for working out regularly. The Challenge also lets our coaches at CFM focus on doing what we do best: coaching, inspiring, and encouraging our members to reach the next level.

Second, the Challenge offers the opportunity for CrossFitters to compete on the same playing field, no matter their skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that all members of our gym will be challenged and be pushed to reach new levels.

The third reason. We participate in the Lurong Living Championship Challenge to unify our community. Not only can all levels of athletes compete together but our gym will be competing against other gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.

We are all in this together, and the Challenge and online platform is methodically designed to help us see real, sustainable change in our body, health, and performance!!

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing. Sign up here!
Thursday, Sept 22nd: 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.

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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

And coming tomorrow…

A. Team “DVB” [35 Minute Time Cap]
8 x 200m Run with a single Medicine Ball (20/14)
8 Rounds
10 Wallballs (20/14) to 10ft
1 rope climb**
4 x 200m Run with a single Medicine Ball (20/14)
4 Rounds
10 Wallballs
1 rope climb
2 x 200m Run with a single Medicine Ball (20/14)
2 Rounds
10 Wallballs
1 rope climb

**Wear long socks or pants to protect your legs for rope climbs. Rope climbs only permitted if wearing long socks or pants. Scale for Rope climbs:
10ft climb 1:1, Seated box rope climb 2:1, floor plank rope climb 1:1, ring rows 5:1.

All reps and distances are team totals. One athlete working at a time. Partners may partition the rounds and reps any way. For the run, partners may alternate 100, 200, or 400m on the runs for 1600m, then 800m, then 400m total.

B. Calf Smash & Stretch
Barbell calf smash 1:30 each side
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

Post time to complete the WOD. Ex: 30:40 Rx.

TUES 09.06.16 Lurong Kickoff Party Saturday 9am-12noon!! Read More »

CrossFit Midtown is very excited to announce our August 2016 Member of the Month, Nancy Marencin! Read on to learn more about Nancy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Nancy practicing stretch and mobility regularly in our restorative yoga class
Nancy practicing stretch and mobility regularly in our restorative yoga class

Name: Nancy Marencin
Nickname: Childhood nickname was “Messy Marvin” due to the trail of destruction and mess I would leave behind me. I always have been, and always will be, an absolute klutz!
Age: 36
Hometown: Miami, FL

How did you get exposed to CrossFit?
I was initially introduced to CrossFit by one of my clinical practicum supervisors in graduate school, Danni. She was the most confident and dynamic speech-language pathologists I had ever met, and her work ethic was inspiring. When I asked Danni if she thought that these were skills and traits that she had developed over time as a result of her work experiences, she quickly corrected me and professed her love for CrossFit and the amazing changes that she experienced through her years of practice. After that I was intrigued, but admittedly intimidated by the level of athleticism involved in the workouts. It took me a few years to accept the fact that my “workouts” weren’t getting me the results I wanted. Working out one-on-one with a personal trainer, hopping from gym to gym using ClassPass, and spending countless hours on my bicycle was getting me nowhere fast. Danni’s love of CrossFit came to the forefront of my mind back in January, and I decided to find a CrossFit family of my own.

What brought you to CrossFit Midtown?
CrossFit Midtown (CFM) was the third (and obviously final) box I visited. Community and support were on the top of my list. I found it the moment I walked into CFM!

What was your very first day at CrossFit Midtown like?
I knew that I wanted to join this amazing group of athletes immediately after finishing my first workout with Mike. It was so challenging! I’m not sure if it was the first workout (it was definitely early on) but I vaguely remember my response to Mike’s walking me over to the rig for pull-ups. I looked at him like he was crazy and flat out told him “I can’t do those.” He looked me straight in the eye and calmly said something along the lines of “You will.” Mike was so encouraging and I couldn’t believe how much I learned about myself and fitness in general after that first workout. Most importantly, the athletes completing the group WOD couldn’t have been more welcoming and supportive!

Drink some coffee, put on some gangster rap, and handle it
Drink some coffee, put on some gangster rap, and handle it

What changes have you seen in your overall health and fitness level since starting CrossFit?
Instead of just being a smaller version of myself, I am finally becoming a stronger version of myself! My body fat has dropped from 32% to 27%, my resting heart rate has dropped from 77 to 63, and I am finally making insane gains in my road cycling! Climbing the hills on my bike is no longer difficult, and my average pace is 3mph faster than it was last year! Most importantly, those aches and pains I blamed on aging have surprisingly begun to disappear.

What kind of changes have you experienced since starting CrossFit that were completely unexpected?
The sense of community and level of support and encouragement I experience every time I walk into CFM continues to leave me speechless. I look forward to every workout (even the workouts with running), and I am honestly incomplete when I can’t make it to CFM. Thanks to the positive peer pressure of my fellow CFM members and coaches, I have also experienced a change in the way I look at myself and my body. Every day I am grateful for what my body can do, thankful that I have been granted another day to do it, and I think less and less about what my body “looks like” to others.

Favorite WOD: Anything with Kettle Bells! They are so much fun to swing around (especially after a bad day at work)!

Least favorite WOD: Anything with running. If you have the opportunity to watch me run, you will immediately understand. I look like I’m riding a stationary bike. Tips and strategies welcome!

Favorite CrossFit Midtown moment: This summer I signed up for the Lurong Summer Time Challenge. While I greatly appreciate the lessons I learned about how my body responds to clean eating, the workouts were the true highlight of the challenge. It was so exciting to come into CFM to complete the challenge workouts (and they were challenging) with the same group of people every week.

Hobbies, Talents and or Interests Outside of CrossFit: I love music! In my former life, I was a struggling musician (my oboe and guitar have been gathering dust since 2010). Orchestral, Rock, Indy, Hip-Hop, Ratchet, Trap, House, Electronic Chill … I love it all!

Advice for new CrossFitters: Don’t focus too much on the “final product,” just trust the process and enjoy every new experience and every friend you make along the way. And when the going gets tough, know that we have all been there!

2016 4th Anniversary Party
2016 4th Anniversary Party

August 2016 Member of the Month, Nancy Marencin Read More »

CrossFit Midtown is very excited to announce our July 2016 Member of the Month, Christina De Giulio! Read on to learn more about Christina and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!

CF Midtown 11-14-15 Hero WOD-66

Name: Christina De Giulio
Nickname: Tina (but not at CFM, there is only one Tina at CFM!)
Age: 36
Hometown: Metro Detroit

How did you get exposed to CrossFit? My brother has been a Crossfitter since 2011, and for years I watched from the sidelines in awe as he did all of these amazing, challenging things and developed a second family among his fellow athletes. He always encouraged me to give CrossFit a try, but I was too intimidated to try it until…

What brought you to CrossFit Midtown? Sarah McColley! One day I ran into Sarah at an event at Georgia Tech – I hadn’t seen her in probably a year and she looked amazing! We started talking about her CrossFit experience, she assured me that I could “do it,” and she invited me to the next Bring-a-Friend Day. I don’t think I can ever thank Sarah enough for introducing me to CFM and her continued encouragement and support.

What was your very first day at CrossFit Midtown like? My very first day we did A.LOT.OF.SQUATS. Lol. Sarah actually had more than one friend attend that day, so my WOD partner was Jeannette – and she was great! Patient with me and so welcoming. Jeannette warned me that I was going to be sore, and predicted I would feel one of two ways: either I would never want to set foot inside a box again, or I would (perversely?) enjoy the challenge (pain?) and be hooked. Even though my thighs were on fire for the next four days, I emailed Mike to start foundation classes the following week.

What changes have you seen in your overall health and fitness level since starting CrossFit? I think it is no stretch to say that I am in the best shape in my life. Hands down. Sure, I have lost weight – but it really is so much more than that. I am stronger, faster (shaved over two minutes off of my mile!), my endurance has increased, I have more energy, and my overall health has improved.

CF Midtown 11-14-15 Hero WOD-70

What kind of changes have you you experienced since starting CrossFit that were completely unexpected? Everyone who knows me can tell you I am not a morning person. If you told me a year ago that I would actually look forward to getting up at 5am to workout, I would have laughed in your face. But since I started coming to the 6am classes, I have found a new love for early mornings, and I have to say that is because my fellow 6am-ers are some of my favorite people. I look forward to seeing them every week, and I get sad, for example, when it is snatch day, cause I know I’ll miss Dan that morning. ;P People really care about each other here – I have been overwhelmed by the level of dedication of the members and their support of one another. People are always pushing each other to do their best, cheering each other on, and motivating each other to keep moving. And knowing you have that level of support is really touching. It boosts my confidence and courage – not just in the gym – but in my daily life outside of the gym.

Favorite WOD: I really enjoy rowing, so I am happy to see that show up in a WOD. And, I know everyone hates them, but I really don’t mind burpees either.

Least favorite WOD: Anything with snatches.

Favorite CrossFit Midtown moment: Friday Night Lights. It was so fun to participate in the Open this year, and I loved watching everyone go head-to-head!

Hobbies, Talents and or Interests Outside of CrossFit: I like reading, music, and art. I love exploring the outdoors and traveling with my husband and our dog. I think I am a pretty decent cook and enjoy baking. I am known to be pretty handy/crafty.

Advice for new CrossFitters: Trust in yourself. Know your limits, but also don’t be afraid to be a little ambitious. Everyone starts somewhere – the important thing is that you start. And then you keep doing it. Check your ego – allow yourself to be open and really listen to your coaches. Set realistic but challenging goals, work toward them (be consistent!), and get in the habit of tracking your progress. Remember, you don’t have to be the best, strive to be your best. That last one is easier said than done – I think everyone instinctively compares themselves to others. Sure, some healthy competition is good, but I really feel it is more important to reflect upon and measure your own progress.

CF Midtown 11-14-15 Hero WOD.2-23

July 2016 Member of the Month, Christina De Giulio Read More »

Congratulations to CrossFit Midtown’s very first Member of the Month! Keep reading to find out more about Patrick and his CrossFit Journey. Thanks for being such an outstanding member to the CFM community!

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Name: Patrick Jones
Nickname: n/a
Age: 28
Hometown: Raised in Chicago, but in Atlanta for 15 years now

How did you get exposed to Crossfit? I first saw crossfit on ESPN a few years back and thought it looked like a lot of fun. I didn’t join right away but after years of boring workouts in traditional gyms and missing competitive sports I decided to give it a shot at a box over in Candler park back in 2013/2014.

What brought you to Crossfit Midtown? I have lived in Midtown for the better part of 9 or 10 years so the location was perfect for what I need. More importantly though I was looking for a box with a great community feel and people who really cared about what is going on. I also was looking for so something that I felt like I could become a part of so the size of CFM was appealing to me. Without naming names, my first box was pretty cold and uninviting so I was looking for the opposite of that and Crossfit Midtown has certainly delivered.

What was your first day at Crossfit Midtown like? A little intimidating but also exciting. Since I had a little bit of Crossfit experience coming into CFM I knew enough to know I was about to go through a really hard workout (I took a full year off from CrossFit and went back to a traditional gym after my first experience) but I was excited to dive in and commit to the program and ideology.

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What changes have you seen in overall fitness level since starting Crossfit? I can honestly say I have never been in better shape before in my life. Not only has my endurance increased but at the same time I am stronger than I have ever been and I am doing lifts that I have never really been exposed to before nor had the confidence to attempt. I played basketball my whole life and lifting was never really apart of our training so its been awesome to see myself getting stronger. It’s the first time I feel genuinely well rounded in regards to fitness.

What kind of changes have you experienced since starting Crossfit that were completely unexpected? Definitely making new friends since I am used to the old way of working out; putting in your headphones at the gym and zoning out for an hour and half. Also confidence though that bleeds over into my professional life. I am in real estate which is a highly competitive field, especially at the luxury level, but when you know you are capable of doing these ridiculously hard workouts and seeing them through you start to bring that mentality with you in other areas. Finally I would say rediscovering having fun with fitness. When you’re buttoned up in a suit all day long its pretty awesome to come here and flip upside-down and try out handstand walks and jump on the rings and practice muscle ups.

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Favorite WOD? I like anything that is long. Workouts that are 15-20 minutes in length and that involve either running or rowing mixed with wall balls or cleans and pullups. I like being tested in that capacity
Least Favorite WOD? Anything that involves overhead squats. It’s a weakness and I need to work out it but it is my least favorite movement hands down.

Favorite Crossfit Midtown moment? Probably either knocking out my first strict muscle up and kipping muscle since that seemed really unobtainable when I first started 8 or9 months ago or just finishing my first official class after the onboarding classes feeling like, “ok I got this”.

Advice for new Crossfitters? Keep showing up. No matter how you are feeling just keep coming because you always feel better after and are glad you did and it’s the only way to see progress which builds confidence. Also don’t cherry pick workouts, decide which days you are coming during the week and then come know matter what pops up on the white board.

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June 2016 Member of the Month, Patrick Jones Read More »

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