#tbt Stronger together. Coach Damon circling the class up for a Partner WOD!
CFM Upcoming Events
Thursday, September 23rd 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!
Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here https://bit.ly/CFMHandstandWorkshop2021
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael
Workout of the Day (WOD)
Bring-A-Friend Day!
Partner WOD
AMRAP 20
20 Bear Hug Squats (20/15)*
10 Burpees (Partner Bear Hugs Slamball)
25/20 Cal Row
10 Slam Balls Over Target (20/15)* at 7/6ft
*(Rx+ 30/20)
1 partner working at a time. All reps are team total. Partition the rounds and reps anyway. While 1 partner is doing burpees the other partner must bear hug the slamball.
Post rounds and reps for the WOD. Ex: 6+48 Rx
And coming tomorrow…
A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols
B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
At Home
B. 7 Sets For Load:
5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds
Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275
Changemaker Challenge on Saturday morning! See details and sign up below.
CFM Upcoming Events
Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and guests as a beginner friendly team WOD! Be a Changemaker and donate here or sign up to participate in the workout: https://www.classy.org/team/377257
Coach Damon
Saturday, September 18th CFM Happy Hour Social & Damon’s Farwell Shindig at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.
Thursday, September 23rd 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!
Come get upside and advance your handstand skills!
Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here https://bit.ly/CFMHandstandWorkshop2021
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. Power Clean
Build to a heavy single in 10 minutes
B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
At Home
A. DB Power Clean Pause Complex
3 sets of 2 DB Hang Power Clean + 1 DB Power Clean
Pause 2 secs in the check position each rep
Rest 2 minutes between sets
B. AMRAP 10:
5 DB Power Cleans (50’s/35’s)
15 V-Ups
Post load for power clean and rounds for the AMRAP.
Ex: 265#, 7+1 Rx
Changemaker Challenge on Saturday!
And coming Saturday…
Changemaker Challenge CFM Edition
Team of 3
AMRAP 10
Max Distance Row
Rest 2 min transition AMRAP 10
Max Distance Bike
Rest 2 min transition AMRAP 10
Max Distance Run (exchange baton)
1 team member working at a time. Athletes may rotate on the bike and rower as often as they like. On the run they must run a minimum of 200m to exchange the baton in the exchange zones on the track.
Post 3 distances completed. Ex: 2801m, 7945m, 2200m
Sign up for Changemaker Challenge is open and free for CFM Members!! Sign up online if you’ll be attending Saturday!
Sign Up Instructions for CFM Members https://www.classy.org/team/377257
Click Join Team CrossFit Midtown
Select “CF Midtown ONLY” for ticket ($0)
Fill out all required information.
You will GET a FREE meal from Maepole.
Saturday Schedule
We will be at Phoenix II Park Track! 741 Connally St SE, Atlanta, GA 30315
9:00a: Track Opens
9:30a: Changemaker Challenge CFM Heat
11:45a: Team CFM in Heat 5
12:45p: Winners Announced
3:00p: Damon’s Farewell back at CrossFit Midtown
Sunday, September 12th The Aerobic Capacity workouts continue this Sunday at 8:30 am for a rowing WOD at CFM. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and guests as a beginner friendly team WOD!
Saturday, September 18th CFM Happy Hour Social at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.
Thursday, September 23rd 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!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set
B. Spirit Fingers
For Time [17min cap]
75 Kettlebell Swings (53/35)
1 Mile Run
75 Kettlebell Swings (53/35)
At Home
A. E2MOM 14 w/ Dumbbells or PVC
Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4
B. Spirit Fingers
For Time [17min cap]
75 DB Swings (50/35)
1 Mile Run
75 DB Swings (50/35)
Post load for clean and time for the WOD. Ex: 255#, 14:10 Rx
And coming Saturday…
Partner WOD
10 Rounds [24min cap]
6 Chest to Bar Pull Ups (Rx+ 4 Bar Muscle Ups)
6 Toes to Bar
9 Deadlifts (185/125) (Rx+ 225/155)
24 Jumping Lunges
At Home
Partner WOD
10 Rounds [24min cap]
9 DB Bent Row (50’s/35’s) or Pulling Movement
6 DB Weighted Straight Leg Sit Ups (50/35) or 9 Straight Leg Raises
5/5 Single Leg Deadlifts (50’s/35’s) or 5/5 Airplanes
24 Jumping Lunges
All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.
Post time for the WOD. Ex: 18:18 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Row
At Home
A. Turkish Get Ups w/ DB or odd object
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35) or Everest Climbers (R+L=2)
40 Push Ups
400m Run
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
8:30a: Rowing Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
Friday, September 3rd:Shang-Chi and the Legend of the Ten Rings Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8:30 pm showing. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!
Saturday, September 4th:Ten Rings Superhero Partner WOD! We will be doing a Shang-Chi inspired Ten Rings Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero workout!
Monday, September 6th:Midtown Ruck at 9 am. We’ll meet at the front of the gym at 9 am and head out for a 1.5-2 hour ruck through Midtown, Piedmont Park, and the Beltline. Bring a backpack with some books, weights, or clothes that is 5-20# for your ruck sack to carry on our ruck.
Thursday, September 23rd 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!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. Push Press
3 x 5 @ 80%
B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)
At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.
B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes
Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.
And coming Saturday…
Ten Rings
Partner WOD TBA!
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael
And coming Sunday…CFM Closed for Labor Day
At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 15/12 Cal Row or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Slam Balls (30/20) or 15 Sprawls
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/29 at 8:30 am at Phoenix Track. Sessions will continue each Sunday into October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Thursday, September 23rd 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!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 14
18 Wallballs (20/14 at 10/9ft)
54 Double Unders
6 Deadlift (245/155)
At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps
B. AMRAP 14
7/7 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
54 Double Unders
6/6 Single Leg DB Deadlift (50’s/35’s) or 14 Sprawls
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming Saturday…
Cat’s Cradle
Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)
At Home
Partner WOD
AMRAP 20
400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees
Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Single Leg Kettlebell Deadlift
3 x 5/5
B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35)
10 Toes to Bar
At Home
A. Single Leg Dumbbell Deadlift or Tempo Airplanes 2521
3 x 5/5
B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35) or 5 Push Ups + 10 Air Squats
14 Alt Single Leg V-Ups
Post time for the WOD. Ex: 12:04 Rx
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Mobility & Stretching- Michael
Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/22 at 8:30 am at Phoenix Track. Sessions will continue each Sunday into October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!
Sunday, August 22nd Pop Up 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!
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
Workout of the Day (WOD)
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
And coming Saturday…
Partner WOD
For Time [24min cap]
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold
40 Deadlifts (225/135) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball (20/14) Bear Hug
90/70 Cal Row
30 Burpees Over the Bar Partner Medball (20/14) Bear Hug
40 Deadlifts (225/135) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
9:30a: All Levels CrossFit- Mohammed
And coming Sunday…Pop Up Bring-A-Friend Day!!
Brittany WODs a Marathon
Partner WOD
4 Rounds [60 sec work : 10 sec transition]
Min 1: 7m Shuttle Sprint Relay
Min 2: 16 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Ski Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 30 Sit Ups
Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Mobility & Stretching- Michael
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. Front Box Squat
5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
At Home
A. DB Tempo Squat
5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
And coming tomorrow…
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
Aerobic Capacity Workout Series 1st Aerobic Capacity workouts is Sunday 8/15 at 8:30 am at Phoenix Track. Session will continue for 8 weeks into October to help build your cardio vascular endurance and running stamina! Early bird price is $35 for the workout series. Price increases to $45 on 8/14. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Thursday, August 19th 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!
Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges
At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges
Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
Willey Good BBQ will be catering the cookout on Saturday at 2 pm! You’ll be Eatin’ Willey Good!
CFM Upcoming Events
Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 19th 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!
Adam Harding carry a sandbag in 31Heroes WOD#workouttoremember #rememberthefallen
Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Saturday Schedule
31Heroes WOD Hosted by CrossFit Midtown
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster. Plan to arrive 30-45 minutes before the start of your heat to warm-up and set up for the WOD.
7:30a: Doors Open
8:31a: Heat 1
9:15a: Heat 2
10:00a: Heat 3
10:45a: Heat 4
11:45a: Yoga- Monica Miller
2:00p: Cookout!
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8
B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
Saturday, August 7th Save the date! 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 19th 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!
Dyer shouldering a sandbag #31Heroes WOD
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run
At Home
For Time [18min cap]
400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run
Post time for the WOD. 14:20 Rx
And coming Saturday…
Get to tha Choppa!
Partner WOD
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds
One person working at a time.
Post time to complete WOD including rest. Ex: 18:50 Rx
Saturday Schedule
8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
PumpDay
For Time
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)
600m Run
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups
Post time to complete WOD. Ex: 20:14
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
