Yoga

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.

TUES 03.26.19 Read More »

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

FRI 03.22.19 OPEN WOD 19.5 & FNL!! Read More »

CFM Upcoming Events

Friday, March 22th 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!

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)

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

Post rounds and reps for AMRAP. Ex:6+22 Rx

And coming tomorrow…

TBA

TUES 03.19.19 Read More »

CFM Upcoming Events

Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Today’s schedule

Workout of the Day (WOD)

CFG Open 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

VARIATIONS
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

Post time to complete the workout or total reps completed. Ex: 10:50 Rx.

And coming Saturday…

Partner WOD
TBA

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica

And coming Sunday…

TBA

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

FRI 03.15.19 OPEN WOD 19.4 & FNL!! Read More »

CFM Upcoming Events

Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open!

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- Neal
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)

AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols

Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx

And coming tomorrow…

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. 10-9-8-7-6-5-4-3-2-1 [18min Cap]
DB Cluster (50/35’s)
Push Ups
Box Jumps (30/24)

Post load for snatch and time for the WOD. Ex: 175#, 13:11 Rx.

TUES 03.12.19 Read More »

CFM Upcoming Events

Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Today’s schedule

Workout of the Day (WOD)

CFG Open 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

VARIATIONS
Rx’d:
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled:
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges,
5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges,
5-in. elevated strict HSPU and bear crawl

L1/Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl

Post reps completed or time to finish WOD. Ex: 149 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups
60 Lateral Burpees Over Bar
40 Power Cleans (95/65)
40 Shoulder to Overhead (95/65)
20 Power Snatch (95/65)
20 Ring Dips

Post rounds and reps for AMRAP. Ex: 1+52 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…

TBA

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

FRI 03.08.19 OPEN WOD 19.3 & FNL!! Read More »

What better way to finish a workout than an awesome high five sprawled out on the floor!

CFM Upcoming Events

Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!

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- Pietsch
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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Shuttle Shuffle
Partner WOD
10 Rounds [18min cap]
16 Alternating Reverse Lunges (8/8)
12 10m Sprints
10 Push Ups
Partner 1 performs one full round, then Partner 2 performs one full round

Post time for WOD. Ex: 15:20 Rx

And coming tomorrow…

A. Back Squat
6-6-6-6
work to a heavy set of 6

B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders

Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.

TUES 03.05.19 Read More »

CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION… can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂

Today’s schedule

Workout of the Day (WOD)

CFG Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of the following triplet. If 2 rounds completed before 8 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean:

Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Post total reps completed or time to finish WOD. Ex: 258 Rx.

Additional Scaling Options for Group Classes:
Scaling T2B: K2T 1:1, T2SR 1:1, T2R 1:1, Hanging Knee Raises 1:1, (L1/Masters 55+) Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1/Masters 55+ weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

And coming Saturday…

Partner WOD
AMRAP 20
15 Push Jerks (m = 95/115/135, w = 65/85/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 145/185/225, w = 95/115/145)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 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
1:30p: BIRTHFIT Power Hour- Brianna

And coming Sunday…

TBA

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

FRI 03.01.19 OPEN WOD 19.2 & FNL!! Read More »

When you CrossFit but also like Harry Potter. #QuidditchWOD

CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!

Today’s schedule

Workout of the Day (WOD)

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

And coming tomorrow…

A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar

B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg

Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.

TUES 02.26.19 Read More »

CFM Upcoming Events

Thursday, February 21st: 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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

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- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve