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

05.17.13 Southeast Regionals start today!

By | CrossFit Games, WOD | No Comments

Yoga class Sunday at 6p


Good luck to all Atlanta athletes competing at the Southeast Regionals this weekend!

... especially the two athletes who trained at CFM a few times this season!: Emily Friedman is competing as an individual and Amber Goppert is competing on the CFRx team. Good luck ladies!
Today our benchmark WOD happens to be "Jackie," the same workout CrossFit Regional competitors will complete today as WOD #1 of 6 workouts for the weekend. Tomorrow's partner WOD will also be the #4 Regionals WOD. Let's see how we stack up against CrossFit Regionals competitors!

Adrian and the noon crew crushing CINDY for last Friday's Benchmark WOD.

Workout of the Day (WOD)

A. Bench press: 5-5-5+ - Adjust weight from last Thurs (05.09) according to yesterday's blog OR use 75% of 1 rep max.
B. "Jackie":
For time -
1k row
50 thrusters 45/35
30 pull ups

And coming tomorrow...

A. Strength WOD: Make up a lift that you missed this week.
B. PARTNER WOD (Regional WOD #4):
For time, you and a partner complete -
100 wall balls 20/14#
100 chest-to-bar pull ups (beginners do regular or jumping pull ups)
100 one-legged squats/pistols
100 one-arm dumbbell snatches

05.16.13 The new strength cycle

By | WOD | 3 Comments

Rowing class tonight at 7 & Yoga at 8:15p


The new strength cycle

The new strength cycle is based on a basic linear progression where you'll adjust your lifts each week based on the prior week's burnout set. Trust in the program and I promise you'll get stronger.
The burnout set is the final set of 5+ or 3+ reps we end on, when you are working TO FAILURE... note that's not the same as just getting tired and quitting. FAIL your last rep.
On today's back squats, use the list below to adjust your weight based on how many reps you got in your burnout set last Monday (compare to MON 05.06).
If you got:
0-4 reps: You went to heavy. Drop a little weight this week.
Exactly 5 reps: Stay at last week's weight and shoot for a PR on reps.
6-9 reps: Juuuuuuust right. Add 3# total to presses & pull ups.* Add 5# total to squats & deadlift.
10-14 reps: Too light. Add 5# to presses & pull ups. Add 10# to squats & deadlift.
15+ reps: Way too light. Add 10# to presses & pull ups. Add 15# to squats & deadlift.
*Our fractional plates (1/4, 1/2, 3/4, 1# plates) are on back-order, so for now, use extra collars for jumps <5#. Each pair of collars weighs 1#.
We'll also post this break down on the whiteboard so you know how to increase weight throughout this 12-week strength cycle.

Lee M, Bridget, Alison & Dan win the Field Day costume contest (and team relay!)... I'm not sure what they're spelling, are you? Post guesses in the comments.

Workout of the Day (WOD)

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week's weight according to blog post above.
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7... moved to Thurs night this week only!

And coming tomorrow...

Bench press: 5-5-5+ - Use 75% of 1RM or adjust last week's weight according to Thurs blog
"Jackie": For time -
1k row
50 thrusters 45/35
30 pull ups

WED 05.15.13 Farewell Don & Nina!

By | Events, WOD | 3 Comments

Rowing class rescheduled THIS WEEK ONLY

This week's rowing class will be held on Thurs night at 7p instead of Wednesday... we'll be back on regular schedule next week.

Self-Defense seminar SATURDAY

CrossFit alone won't protect you on the mean streets of Midtown... no seriously.
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CFM front room
Cost: $60 for CFM students, $70 for guests
Register here.

Last night's birthday WOD... congrats to all who survived. Especially those who took the shot-drinking option.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible)
B. "THE DONALD":
For time - 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today's workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We'll miss you crazy kids! Especially Nina!

And coming tomorrow...

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week's weight according to Thurs blog).
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7... moved to Thurs night this week only!


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