WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: News

MON 01.12.15

By | News, WOD | No Comments
New to CrossFit? or have a friend interested in starting? Answers to questions and concerns from a CrossFit newbie.Confessions of a Middle-Aged CrossFitter "Huffingtonpost.com" by Steve Belanger

Indoor Row Regatta

Indoor Row Regatta

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
Open: 1k Row
3 Rounds
12 Power Clean (135/95)
9 Chest-to-bar Pullups
6 Kettlebell Swings (32/24kg)

Post load for Power Clean and time for WOD. Ex: 205#, 9:48 Rx.

And coming tomorrow...

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

B. 3 Rounds
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

FRI 07.25.14

By | Events, News, WOD | No Comments
Holding planks for the noon class.

Holding planks for the noon class.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Hang Clean: In 16 minutes work up to a heavy single hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
8 Kettlebell Clean & Press Right Arm (24/16)
8 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

And coming Saturday...

Team WOD (2-7 person team)
Part 1: 3 Rounds For Time
100m Prowler Push (50/20)
20 Situps
10 Burpee Broad Jumps (4ft/2ft)
200m Medball Run (20/14)

Part 2: 3 Rounds For Time
200m Sprint
10 Burpee Broad Jumps
20 Situps w/ Medball (20/14)
100m Sled Pull (135/90)

All reps are per person.

MON 06.30.14 New Location 1210 Spring St NW!

By | Events, News, WOD | No Comments
D.C. al Fine. Coach Jason Pulling the Sled to the finish line on the final WOD of the day.

D.C. al Fine. Coach Jason Pulling the Sled to the finish line on the final WOD of the day.

We've Moved

Our new location is at 1210 Spring St NW, Atlanta, GA, 30309 (click here for directions).

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 5 rounds for Time:
6 Wallballs 10ft target (20/14)
9 Situps w/ Medball (20/14)
Rest 1 minute after 5 rounds. Repeat. [11 minute time cap]
Post load and max reps for final set of Bench. Post total time from WOD. Ex: 275# 8 reps, 7:15

And coming tomorrow...

4 Rounds (2 minutes work : 3 minute rest)
(m = 135:185 / w = 95:125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{AMRAP}: Back Squat**

**{As many reps as possible in remaining 2 minutes}: of Back Squats. Post total reps of Back Squat for 4 rounds. Ex: 14 Rx+

FRI 06.27.14

By | Events, News, WOD | No Comments
Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday... “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20")** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine...
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]
Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)


**Scaled:
Box Jumps (20/10")
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

TUES 04.08.14

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Midtown Life Studio visits tonight!

Dr. Greg C. Graham will be providing movement & mobility consultations as well as soft tissue treatment (Active Release & Graston) at the box today from 4 to 7p.

Is a movement & mobility consultation right for you? Do you….
  • Have a nagging injury that doesn’t seem to be getting better?
  • Feel like you're not seeing improvements in strength or ability after spending months in the gym?
  • Have a specific movement you just can’t do and don’t seem to be making any progress?

  • Cost: $35 (20 minute session, includes consult & necessary treatment/instruction)
    For more information about services provided visit our website.

    Logo


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Skill Work Double Unders:
Every minute on the minute (EMOM) for 10 minutes
40 seconds: Max Consecutive Double Unders (DUs)
20 seconds: Rest

Score = (Total Consecutive DUs from 10 minutes) / 10

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Shoulder to overhead (16/8kg kettlebells)
Double Unders Again

Score total reps from each TABATA ex: (210 / 46 / 65 / 189 )

And coming tomorrow...

A. Deadlift: 4 sets of 4. Working up to a heavy set of 4.

B. 5 Rounds for time:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

MON 01.14.13

By | Eat Clean January, News, WOD | 5 Comments

CFM is famous!

Check out the CrossFit HQ site today to see CrossFit Midtown featured doing the WOD demo of five sets of five deadlifts. Your friends Lis, Carlos, Lindsay, Walter, Woody & Cam are deadlifting supah-stars!

Day 14 of Eat Clean January!

So now that we're getting exercise and nutrition down, what are the other factors that lead to a balanced, healthy life? Here's what the Whole 9 considers when counseling clients on how to improve their lives.
The final results from today's CFHQ WOD demo

Workout of the Day

A1. Front Squat Four rounds of 8-10 @3010 tempo
A2. Weighted pullup Four rounds of 3-4 @2112 tempo, 2min rest
As many rounds & reps as possible in 10 minutes of:
15 burpees
60 double unders (sub 120 singles)

And coming tomorrow...

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner -
5 power cleans every minute on the minute for 5 minutes

Intermediate -
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced -
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

We moved to 1210 Spring Street!

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We have a new home! Visit us now at at 1210 Spring Street.
Find us just three blocks from the original CFM, on Spring between 14th & 16th Streets. We're next door to Whole World Theater & just down the street from the 14th Street Shell station. There's plenty of free parking behind the building - if you're driving southbound, enter the lot from Spring Street through the gravel drive 100 yards north of our front door. Northbound traffic can enter from Williams Street on the backside of the building.
Come see us soon!

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