WELCOME TO CROSSFIT MIDTOWN

Atlanta's School Of Elite Fitness

FUN, FUNCTIONAL FITNESS FOR ALL

CrossFit Midtown is building a healthier Midtown, one student at a time.

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ABOUT US

CrossFit Midtown is Atlanta's School of Elite Fitness. If you’ve spent the past several years at the typical gym you’re in for a genuine treat. Say goodbye to the machines. Say goodbye to the monotonous routines.

Each day at CrossFit Midtown is a new adventure. A new challenge. A new chance to get to know your community, and to get to know yourself.

 WORKOUT OF THE DAY

MON 06.29.15

By | WOD | No Comments
Superman flies with his feet together. Core warm-up for Handstand Hold practice.

Superman flies with his feet together. Core warm-up for Handstand Hold practice.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

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 Toes to bar
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 Rx.

And coming tomorrow...

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)

(m = 155/185, w = 105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Back Squat

Post weight of complex and total reps of Back Squat for 5 rounds. Ex: 245#, 35 Rx+

FRI 06.26.15

By | CrossFit Games, WOD, Yoga | No Comments
Squatting From the Bottom Up. Squatting is life! You have to do it to get in and out of a car, even get off the toilet! Assessing overhead squats makes sure you have enough components of mobility and stabilization that work together to be successful. Here we go through a step by step approach of activating the right pillar system to train the correct movement pattern for squatting...Click here to read more: Dynamic Functional Mobility Series - Squatting From The Bottom Up (SBUp) "Repair+Recovery Workshop" by Lauren Polivka, DPT

Jonathan

Jonathan getting down to the bottom of an overhead squat


Summer Yoga Series at CrossFit Midtown

We have our 3rd guest Yoga Instructor this Saturday 6/27 at 12 PM as we continue our summer yoga series at CrossFit Midtown. For Annie Harbison yoga is a chance to discover, a time to receive, and a place to heal. It brings her to a state of wholeness and balance when She's had a wreck of a day, and it allows her to express pure joy when everything is aligning just right in a stretch or pose. In Teaching, she'd liked for Yoga to remind us to stop controlling and to start letting go and immerse ourselves in the flow of things.

Join us on Saturday at 12pm for a special yoga class for CrossFitters lead by Annie Harbison!
Click here to reserve your spot online.


Today's schedule

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

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 single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

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

B. Medball Bocce Ball!

And coming Saturday...

"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 (90/45) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine...
PART 2

Go back to the beginning and complete the Chipper to the end [12 minute time cap]
Part 2: Score is time to complete WOD. If time capped, score is 12 minutes + 1 sec/rep remaining. 20m Sled Pull = 20 reps, 20m run = 20 reps.
Ex: 10:12
Ex (time capped): Finished 15 Bear Crawl Circles = 45 reps left (12:45).

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

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: **Special Yoga for Crossfit**- Annie Harbison

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

THUR 06.25.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Gracie & Dan

Gracie & Dan

Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx


And coming tomorrow...

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 single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

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

B. Medball Bocce Ball!

TRY A FREE CLASS!

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