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 06.18.12

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This weekend was a great success!

Thanks to everyone who participated in the Fran Challenge, Grand Opening Celebration, Sunday's Park WOD and/or Hooverball. Attendance for everything was even better than expected!

FRANTASIA

Over the next six weeks, we'll be doing some specialized programming to ensure that your Fran time improves when we retest on Saturday, July 28th. When you plan your training schedule each week, I highly recommend making it in for Monday classes, when we'll be working on front squats and/or thrusters, and Fridays...er, make that FRANdays, when the day's WOD will be some version of Fran. We'll also continue to have make up days in Saturday classes, when you can choose a WOD that you missed to make up.
We're ordering Fran shirts this week, so if you're in on the Challenge and haven't given me your shirt size, do so ASAP.

Thanks to Carlos for organizing Hooverball again. We had 15 people rotating in to play. Tons of fun! (Pictured: Carlos, Mary Anne, Fred, Adam)

Workout of the Day


3x5 Front Squat (if you know your max, set 1 is at 60% of 1RM, set 2 is at 65% of 1RM, set 3 is at 70% of 1RM)

Annie
50-40-30-20-10
Reps of:
Double unders (sub singles 3:1... so 150-120-90-60-30)
Sit ups

Fri 06.15.12 FRAN CHALLENGE & GRAND OPENING WKND!!!

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Grand Opening is TOMORROW

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We'll have some food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500...27 to go!

If you've visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We're 27 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. Here's that video again:


Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn't work for you, we'll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up...WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Recovery Day

Today is a recovery day for those who have trained hard all week and/or are doing Fran tomorrow. This will still be a great training day to work on mobility, recovery and some gymnastics skills. If you're super sore, take it a little easier today. Feeling good? Get after it: push a little harder on the row and the AMRAP.

A few reminders to help your soreness & recovery -

  • Take a rest day every two to three days. You can still work on mobility on these days.
  • Get 7-9 hours of sleep in a COOL, DARK room.
  • Supplement with fish oil and magnesium to reduce soreness/decrease inflammation (Natural Calm or a magnesium citrate supplement will also help you sleep and keep you regular. Epsom salts baths are another great way to aid recovery w magnesium...active ingredient: magnesium sulfate).
  • DO NOT take pain killers like ibuprofen which wreak havoc on your body and inhibit muscle growth.
  • Drink plenty of water.
  • Post-workout nutrition: eating plenty of protein (about a gram per pound of bodyweight) will drastically help recovery and muscle growth. This is especially important immediately post-workout. Use a clean protein supplement within 45 minutes of finishing a WOD. My favorite is the SFH Recovery formula, which we sell in the Pro Shop in chocolate, vanilla and natural flavors. John from SFH is here this weekend with some samples of post-WOD protein and fish oil so check it out!

    SundaySundaySunday

    Free Park WOD - Sun 10am. Meet at the Piedmont Park sand volleyball courts
    HOOVERBALL! - Sun 11am on the sand volleyball, er, HOOVERBALL courts.

    The mural is ALMOST finished. Thanks to our Melvin for helping to decorate the gym with your artwork!


    Workout of the Day


    Recovery Day
    Start with 10 minute easy row

    Complete as many rounds as possible in 20 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold

    Finish w 10 minutes mobility and foam rolling




Thurs 06.14.12

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Grand Opening Celebration

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We'll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500

If you've visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We're 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT!



Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn't work for you, we'll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up...WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Dontcha wanna be Stronger, Faster and Healthier?

John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend... we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate.

SundaySundaySunday

Free Park WOD - Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! - Sun 11am on the sand volleyball, er, HOOVERBALL courts.

WELCOME to Brianne, Erin and Marshall!



WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!

Workout of the Day

Perform 2-3 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2).
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

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