Atlanta's School Of Elite Fitness


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



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.


MON 11.11.19

By | WOD | No Comments

Adam K.

Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Crossover Iron Scap

B. 4 Rounds [14min cap]
8 Strict Press (50%)
12 Jumping Lunges
20 Straight Leg Raises

Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.

And coming tomorrow...

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups

Post load for back squat. Ex: 325#

FRI 11.08.19 Open 20.5!

By | WOD, Yoga | No Comments

Mike & Hailey

Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights & Chili Cook Off!

Workout of the Day (WOD)

CFG Open 20.5
CFG Open 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

Post time to complete the WOD. Ex: 18:15 Rx.

Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
L1/Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

And coming Saturday...

Partner WOD
16 Rounds

200m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)

At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx

Saturday Schedule

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

And coming Sunday...

A. Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35/25's)
Devil's Press

B. EMOM 12
Min 1 - Single KB Farmer's Carry (70/53)
Min 2 - Straight Leg Plate Sit Ups (45/25)
Min 3 - Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 11.07.19

By | WOD | No Comments

20.5 Announced Tonight!

Today's schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.5 Live Announcement

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 15
Min 1 - 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 - 10-15 Box Jump Overs (24/20)
Min 3 - Rest

Post load for deadlift. Ex: 155#

And coming tomorrow...


Ring Muscle Ups
Immediately into AMRAP 12

Cal Row
Chest to Bar Pull ups

Overhead Squats (95/65)
Bar Muscle Ups

Post reps completed in each AMRAP. Ex: 28, 142 Rx


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