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.


THURS 01.03.13 Athlete Profile: POB

By | Athlete Profiles, Eat Clean January, WOD | One Comment

Upcoming events:

This Saturday, 12n-1p - Food as Fuel - Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you're joining us.
Next Friday, 1/11 at 7p - Paleo Potluck AND Arunima Trunk Show... bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 - Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Eat-Clean January Resource-o-tha-day!

I was talking with Ricky yesterday about how HONGRY he's been these first few days of eating strict paleo. YOU SHOULD NOT GO HUNGRY ON THE PALEO DIET! If you're starving, you may not be eating enough fat, or not enough carbs, or maybe just not enough food in general.
Paleo is not a low-carb diet, so I wanted to offer some ideas for dense carb sources on the paleo diet. Check out this post from Balanced Bites.
NOTE: if you're aiming to lean out while eating paleo, I only recommend high carb intake on training days. Lower your carbs on rest days and later in the day.

POB CRUSHING the Whole Life Challenge Finals WOD

Athlete Profile: Pat O'Brien aka POB

Hometown: Miami, FL
Age: 34
Occupation: Digital Content Manager for 92.9 The Game and Owner/DJ at Electric City Events
When did you first start CrossFitting?: July 2012
Favorite WOD: I like anything with body weight based type stuff: pullups, pushups, etc
Least Favorite WOD: Not a big fan of the Olympic lifting only WODs. I like to be moving constantly, getting cardio and strength.
Three words to describe you: Handsome, conceited, narcissistic
Tell us about your sports & fitness background: I played basketball and rowed in high school. I was recruited to row at the collegiate level but decided I'd rather have a life than be a college athlete. I have always ran, lifted weights, play basketball, and bike quite a bit. In the past few years I have gotten more into doing triathlons, as well as doing my first half-marathon last year.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? It was the baseline WOD with just pushups, situps, rowing. It kicked my ass in less than 8 minutes. I liked the fact that I could feel like that with such an efficient workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? In doing Crossfit and participating in the Whole Life Challenge, I slimmed down by about 10 pounds, and have seen a real difference in my body and strength. I have always been thin, but I took off the excess weight around my midsection and have built some real muscle.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My workouts are more efficient and I really crave workouts throughout the week, even if I can't make it in for a class. I am able to combine it with my other interests, and get 2-3 CrossFit sessions, a few bike rides, swims, and mixed workouts in each week.
Please share with us any favorite CrossFit / CFM moments: It was a big deal for me to get 10 strict pullups, I have never been very strong in my shoulders and upper body, so that was a success for me.
Any advice for people just getting started? It's not the scary cult people refer to when you mention CrossFit. You have all types of fitness levels, all walks of life. Don't be scared to try it out, you might actually like it, and still be able to think for yourself.
What are your hobbies, interests and/or talents outside of CrossFit? I like to DJ and discover new music.
What did you eat today? Banana and coffee for breakfast. Greek salad with chicken for lunch. I didn't eat dinner yet.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did the Whole Life Challenge and discovered the benefits of paleo. It gave me a lot more energy and I toned up like I never thought possible. I don't eat strict paleo now, but I have phased out most bread and carbs. I was never a big sugar addict so staying away from that is easy for the most part. I still like my dairy but I limit that. I'm not a slave to my diet. Everything in moderation, and just make smart choices.

Workout of the Day

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1)*, 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow...

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

WED 1.2.13 Time to crush 2013!

By | Eat Clean January, WOD | One Comment

Who's ready for some detox?

I know I am. I was just telling the 7am class that I did EXACTLY what I advise students not to do, leading into a nutrition challenge or detox... and that is: OVERINDULGE like crazy, be a total sloth, and make yourself sick heading into the detox. I seriously thought I had a pair of baby dinosaurs fighting in my belly yesterday. And I'm sore... not from all the training I did over the holidays... instead, I'm sore from NOT training. I did a little yoga and walked daily, but the combination of hardly any intense exercise and poor nutrition over the past two weeks has me feeling sluggish and icky. Sure, my first few days of eating clean will be tough - as my body flushes out all the crap I've put it through over the holidays. But I CAN'T WAIT for the energy spike, performance improvements and physique changes that will kick in by day five or six and get better and better as the month goes on. Have an awesome January! I wish you the best on your Whole30, or with whatever goals you pursue.

Eat-Clean January Resource-o-tha-day!

The Whole 9 & Philadelphia's CrossFit Love are co-hosting this month's Whole 30 challenge... visit the CrossFit Love blog throughout the month for regular motivation, blog posts, recipes and other tips. Check out the kickoff post here.

What's a new year without a little word art? I betcha $10 you can't read through this in the right order on your first try.

Workout of the Day

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time

And coming tomorrow...

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1), 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#


By | Uncategorized | No Comments
CFM Holiday Schedule:Tues, 1/1 New Years Day - Closed
Wed, 1/2 - Return to regular schedule

Eat-Clean January Resource-o-tha-day!

Today is the day! Good luck with this month of clean eating. Here are a few more resources from the Whole9 to help you through the month... Travel Guide to finding good food on the road... and Dining Guide to finding good food on any menu. GOOD LUCK!

Hopefully you got a hot smooch last night like this one with Lis & Brianne.

Vacation WOD (no equipment? NO EXCUSES!)

100 each of pushups, situps and squats for time

And coming tomorrow...

A. 5 rounds for time:
10 deadlifts 275#/185#
50 double unders
B. 100 sit ups for time


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

Click Here To Get Started