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

TUES 02.23.21

By | WOD | No Comments

Mike A


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

At Home
A. DB Bench or Glute Bridge Floor Press

4 sets of 8-12 reps

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+



And coming tomorrow...

A. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees

Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees

Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees

Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees

B. 5 Way Banded Shoulder Stretch

Post total rounds completed in the AMRAP. Ex: 6+26 Rx.


MON 02.22.21

By | WOD | No Comments

Damon


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit- Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds [20min cap]
9 Burpee Box Jump Overs (30/24)
21 Dumbbell Thrusters (35's/20's)
65 Double Unders

At Home
A. DB Clean Complex

DB Power Clean + DB Hang Squat Clean + DB Split Jerk
4 x 2 + 3 + 1/1

B. 5 Rounds [20min cap]
9 Burpee Broad Jump (4/3ft)
24 1-Arm Dumbbell Thrusters (50/35)
65 Double Unders

Post load for complex and time for the WOD. Ex: 255#, 13:20 Rx.



And coming tomorrow...

A. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

At Home
A. DB Bench or Glute Bridge Floor Press

4 sets of 8-12 reps

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+

FRI 02.19.21

By | Partner WOD, WOD, Yoga | No Comments

Gen


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.


And coming Saturday...

“Heat Treating”
Partner WOD
AMRAP 20

3 Hang Power Clean (135/95)
6 Front Squats (135/95)
9 Shoulder to Overhead (135/95)
12 DB Snatch (50/35)
15 T2B

At Home
Partner WOD
AMRAP 20

3 DB Hang Power Clean (50’s/35’s)
6 DB Front Squats (50’s/35’s)
9 DB Shoulder to Overhead (50’s/35’s)
12 DB Snatch (50/35)
15 Straight Leg Raises

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

Post rounds + reps completed. Ex: 10+20 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At Home
A. DB Curls:
1 set of max reps

B. For Time
400m Run
30 DB Squat (50’s/35’s)
30 DB Deadlift (50’s/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael

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