Coach Anthony teaching the clean to a new member in the CrossFit Midtown Foundation Course
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- 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- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec
And coming tomorrow…
A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.
Arm Balance Workshop this Sunday at 12:15 pm!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)
**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
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 Miller
And coming Sunday…
A. 50m Max Weight Sled Push
B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
[Each Partner Starts at a different Station]
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga Workshop- Priscila Baptista & Nikkia Nelson
5,6p: Open Gym- Neal
Damon, Pat, and Ashli doing a 5 minute AMLAP! As many levels as possible.
CFM Upcoming Events
Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!
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!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.
Billy from Team Green Inferno in the CFM Intramural 2019 Open and also April Member of the Month!!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Jeannette
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)
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)
Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.
And coming Saturday…
A. Bench Press
3-3-3
70-80-85% of 1RM
B. “The Replacements” [30 Min Cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)
All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis & Mohammed
11a: All Levels CrossFit- Travis & Mohammed
12:15p: Yoga- Michael
And coming Sunday…
A. For Time [8min cap]
21 GHD Situps (Rx+ = 20/14#)
15 Squat Clean (m = 135/165, w = 95/110)
9 Muscle Ups
B. EMOM 15
Minute 1: 20-30 sec Handstand Hold
Minute 2: 5-8 Strict Chin Ups
Minute 3: AMRAP with 5 Air Squats + 5 Burpees
Post time for WOD and fewest reps for each movement in EMOM.
Ex: 5:20 Rx+, 30, 6, 24 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend
CFM Upcoming Events
Thursday, April 18th Bring-A-Friend Day! 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!
Thursday, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!
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!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
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)
Bring A Friend Day!!
A. 500m Row For Time
B. Partner WOD
16 Minute AMRAP
3000 meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx
And coming tomorrow…
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)
Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.
“There can be a thoughtful marriage between CrossFit and the practice of yoga that is growing steadily as athletes become more conscious of their long term health and wellness.” -Coach Mike
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- 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)
3 Rounds For Time [24min cap]
500m Row
300m Hill Run
10 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)
Post time for the WOD. Ex: 18:10 Rx
And coming tomorrow…
A. Back Squat
3-3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM
B. Practice Handstand Holds and Front Splits for 10 minutes
Post load for squat and max freestanding HS hold. Ex 345#, 22 sec
Thursday, April 18th Bring-A-Friend Day! 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!
Thursday, April 18th 8:45 pm Join us for a special edition of yoga on Thursday evening starting at at 8:45 pm.
Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!
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!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
Amy carrying some heavy farmers handles
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
6:30p: All Levels CrossFit- Anthony
Michelle practicing her rope climb technique using a foot clamp to help stand up and pull-up to chin over the bar.
Workout of the Day (WOD)
A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+
And coming Saturday…
Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.
Post time to complete WOD. Ex: 14:10 L3
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…
A. EMOM 12
Minute 1 – 20 sec Max Calorie Row
Minute 2 – 20 sec Max Calorie Airdyne or Ski
Minute 3 – 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4 – 20 sec Max GHD Sit Ups
B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (m = 25/35/50’s, w = 15/20/35’s)
100m KB Front Rack + Suitcase Carry (m = 35/44/53’s, w = 18/26/35’s)
Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3
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
6a: All Levels CrossFit- Jeannette
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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)
2 Rounds [22min cap]
25 Toes to Bar
25 Deadlift (135/95)
30 Air Squats
25 Hang Power Cleans (135/95)
35 AbMat Sit Ups
25 Front Squats (135/95)
All reps and distances are team totals
1 partner working on the row while the other is working on the devil’s press.
Partners may partition the row and devil’s press any way, but 1 partner must row a minimum of 10/8 cal and must complete a minimum of 2 devil’s press each round.
Once both movements are complete they may start on the next round. The rower must be reset and they must switch rowers to start the next round.
*80-64-48-32-16 Cal Row (Women)
*90-72-54-36-18 Cal Row (M/F pair)
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)
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+
And coming Saturday…
Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk
(m = 95/125/155, w = 65/85/105)
1 Minute Rest Between Each Round
All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.
Post total Clean & Jerk. Ex: 68 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica
And coming Sunday…
A. EMOM 12
Min 1- 5 GHD Sit Ups
Min 2- 5 x (downward dog + upward dog)
Min 3- 15 sec False Grip Ring Hold
B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (m = 75/95/115, w = 55/65/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]
Post time to complete WOD. Ex: 10:15 L3
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
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.
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
