Elana using the mini bands to activate the hips, core, and low back.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 GHD Sit Ups
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming tomorrow…
A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+
Coach Mike working shoulder stability with upside down kettlebell holds
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post time for WOD. Ex: 9:48 L3
And coming tomorrow…
A. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 GHD Sit Ups
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
CFM Upcoming Events
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)
B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)
Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.
And coming tomorrow…
A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post time for WOD. Ex: 9:48 L3
CFM Upcoming Events
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat:
4 sets of 3 reps at 82%
Work sets same weight for all sets
Complete 1 set every 4 minutes E4MOM
B. AMRAP 3
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row
Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx
And coming tomorrow…
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)
B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)
Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
E5MOM 20 (4 Rounds)
500/400m Row
12 Snatch Grip Deadlifts (115/80)
9 Hang Power Snatches
6 Overhead Squats
12 Toes to Bar
Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.
And coming Saturday…
“Break Even”
Partner WOD [30min cap]
1-2-3-4-5-6-7
Power Clean + Squat Clean (135/95)
-1200m Run (150m Relay)-
Then directly into… 10 Rounds (5 Rounds each)
8 Bar Facing Burpees
10 Thrusters (95/65)
[each section completed in alternating fashion]
Post time for the WOD. Ex: 24:32 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
And coming Sunday…
“Brunch Hustle”
3 Rounds [22min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer’s Carry (53/35’s)
Post time for the WOD. Ex 16:10 Rx+
Sunday Schedule
8:45a: Weightlifting- Damo
10a: All Levels CrossFit- Damon
11:30: CFM Brunch!!
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Bin set up for a heavy stone lift #functionalfitness #liftheavythings
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run
Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx
CFM Upcoming Events
Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome! RSVP to the Evite here
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.
Amy using a J-hook clamp to climb up the rope in 31Heroes WOD
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Rope Climbs**
Min 4 – Rest
**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx
And coming tomorrow…
5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run
Post time for the WOD. Ex: 25:10 Rx
CFM Upcoming Events
Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome! RSVP to the Evite here
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.
Shawn working the axle bar deadlift #backtobusinessmonday
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Turkish Get Ups
4 x 4/4
B. 40-30-20-10 [15min cap]
Wall Balls (20/14)
Deadlifts (135/95)
Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.
And coming tomorrow…
EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Rope Climbs**
Min 4 – Rest
**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx
CFM Upcoming Events
Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome! RSVP to the Evite here
Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).
Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.
Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.
Carmen showing some awesome mobility and strength with 1-arm overhead squats
CFM Upcoming Events
Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! 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 Friday evenings after the workouts. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Tonight concludes the 2019 Open Season!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.5!
Workout of the Day (WOD)
CFG Open 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
Additional scaling options for group classes:
Chin over bar pull up
#half the reps pull up 17-14-11-8-5
Barbell Assisted pull up (BBAP)
Post time to complete the WOD. Ex: 13:15 Rx.
And coming Saturday…
Partner WOD
AMRAP 20
10 Rounds
400m Run
While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)
At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
And coming Sunday…
10-9-8-7-6-5-4-3-2-1
“Far Side Devils”
DB Box Step Ups (35/25’s)
Devil’s Press
-3min rest-
4 Rounds
300m Single KB Farmer’s Carry (70/53)
12 Straight Leg Plate Sit Ups (45/25)
[30min cap including rest]
Post time for WOD. Ex: 24:10 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
