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 08.14.17 3rd Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments

Ester


Quarterly Progress Checks

This week 8/14-8/20 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here's what's about to go down...
1. Retest your baseline! For one of your workouts for the week, you'll retest your Baseline. You also have the option to retest your Baseline WOD in all classes today or any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months into the beginning of 2017 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Thursday evening, May 17th from 8-8:30pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. Additional times will be made available through the week.
3. Record your results! If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It's time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the last quarter of 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

CFM Upcoming Events

Tuesday, August 15th Lurong Championship Challenge Information Session. Before and after each class have an opportunity to learn more about our fall fitness and nutrition challenge and sign up to participate. Lurong Representative Adam Jackson will have a table at the gym to answer questions our members have about the Lurong Challenge. Early sign up is this week and next. Challenge starts on Monday, September 18th.

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: 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. #BYOF Bring Your Own Friend!

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Today's schedule

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

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow...

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Bar-Facing Burpees

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 28

FRI 08.11.17 31Heroes WOD Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments

31Heroes WOD 2016


Today's schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1 rep.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
300m Run
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

And coming Saturday...

“31Heroes”
AMRAP in 31 minutes of:

8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30"/24")
[See below for scaling options]
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/10ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

08:30: Doors Open
9:15: Heat 1
10:00: Heat 2
10:45: Heat 3
11:15: 31Heroes after-party and social!

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
4-6p: Yoga Workshop- Will Milne
6p: Strength Training/Open Gym- Tina

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CFM Upcoming Events

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

#workouttoremember


Sunday, August 13th & 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Thursday, August 24th: 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. #BYOF Bring Your Own Friend!

THUR 08.10.17

By | WOD | No Comments

Shannon at the top position of a pike handstand pushups (HSPU).


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 7 Rounds For Time [14 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
10 AbMat Situps w/ Medball (20/14)

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.

And coming tomorrow...

A. Hang Power Clean: 7 sets of 1 rep.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
300m Run
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

CFM Upcoming Events

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

#workouttoremember


Thursday, August 24th: 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. #BYOF Bring Your Own Friend!

TRY A FREE CLASS!

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

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