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.

1
1

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

TUES 05.23.17 “Lurong Total”

By | Lurong Summertime Challenge, WOD | No Comments

Earn your fitness
#doordonot


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Lurong Total”

2 Minutes Max Reps Deadlift (m = 95/185/275, w = 65/115/175)
Rest 1 Minute
2 Minutes Max Reps Back Squat (m = 45/135/225, w = 35/85/145)
Rest 1 Minute
2 Minutes Max Shoulder to Overhead (m = 45/95/185, w = 35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

This workout is meant to have a strength bias, but no score is worth compromising form or safety.
Pick a weight which you can maintain immaculate form for each movement. If your form starts to break, stop. If you find that your form breaks early, stop, reset and perform the workout at lower skill level.
Make sure to consult with your coach to pick the appropriate skill level.

Post reps completed during the 6 minutes of work time. Ex: 85 L3.

And coming tomorrow...

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. 12 Minute EMOM, Alternating (45 seconds work: 15 seconds rest)
Min 1: 12 KB Front Rack Lunges (m = 16/20/24’s, w = 8/12/16’s)
Min 2: 12 Floor Wipers (m = 65/95/135, w = 45/65/85) (L+R=1)
Min 3: 12 Box Jumps (m = 16/20/24, w = 12/16/20)
Min 4: 40 second Elbow Plank Hold

Post load and reps for bench and total of fewest reps completed each minute of lunges, floor wipers, and box jumps.
Ex: 245#, 6 reps, 36 L3.


CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

MON 05.22.17

By | WOD | No Comments

Coach Travis


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. 4 Rounds
2 minute AMRAP

5 Power Clean (m = 95/135/185, w = 65/95/125)
10 Toes to Bar
15 Air Squats
Rest 2 minutes and continue where you left off.

Then at the 16 minute mark...
2 minute AMRAP:
Burpees

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 34 L3.


And coming tomorrow...

“Lurong Total”

2 Minutes Max Reps Deadlift (m = 95/185/275, w = 65/115/175)
Rest 1 Minute
2 Minutes Max Reps Back Squat (m = 45/135/225, w = 35/85/145)
Rest 1 Minute
2 Minutes Max Shoulder to Overhead (m = 45/95/185, w = 35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

This workout is meant to have a strength bias, but no score is worth compromising form or safety.
Pick a weight which you can maintain immaculate form for each movement. If your form starts to break, stop. If you find that your form breaks early, stop, reset and perform the workout at lower skill level.
Make sure to consult with your coach to pick the appropriate skill level.

Post reps completed during the 6 minutes of work time. Ex: 85 L3.

CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

FRI 05.19.17 Happy 5th Anniversary CFM!!

By | Events, News, Rowing, WOD, Yoga | No Comments

Celebrating 5 Years!


CFM 5th Anniversary!!

Saturday, May 20th: CFM is turning 5!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 20th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Darcy


Today's schedule

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

Workout of the Day (WOD)

A. Grace [8 Minute Time Cap]
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row: Rest 1-2 minutes between row.
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12

And coming Saturday...

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3

Saturday Schedule

9:00a: All Levels CrossFit- Michael
9:50a: All Levels CrossFit- Michael
10:40a: All Levels CrossFit- Michael
12-4p: 5th Anniversary Party!

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

TRY A FREE CLASS!

CrossFit Midtown offers a FREE trial class. Click here to schedule it.

Click Here To Get Started

FRIENDS OF CFM