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 05.13.13 We raised $1200 for Strong4Life!

By | Events, WOD | No Comments

Thanks for donating!

Our inaugural S4L Field Day and Raffle were a success. Thanks to all who donated. We raised $1200 for Strong4Life!
Here are the raffle prize winners:
2 Southwest Airlines tickets - John Searles
$50 Tin Lizzy gift card - Cary B
$50 Tin Lizzy gift card - Mary Anne B
2 tix Whole World Theatre - Brianne
2 tix Atlanta Symphony - Jeff Hignite
$10 MetroFresh gift card - David L
$50 Farm Burger gift card - Susan Saunders
2 tix High Museum of Art - Sarabess
$50 Metrotainment Cafes - Stuart
4 tix Atlanta Botanical Gardens - Erin P
2 passes Atlanta Rocks - Leaor S
1/2 gallon of CHUICE - Don Matz
Dr. Baumrind teeth whitening package - Kim Bartlett

And congrats to all the Field Day winners:
Costume contest & Skills challenge - The Village People (Dan, Alison, Lee & Bridget) won prizes from lululemon athletica & Rira.
Tug of War - Nooners (Adrian, Jim, Justin & Brad) won Braves tickets.
Team Relay - Ain't Nobody Got Time For That (Cap, Lindsay, Casey, Matt C) won gift certificates to Tin Lizzy.
Hooverball - Baconators (Brianne, Jeff, Cassie, Jerome) won gift certificates to MetroFresh.
Claim your prizes at CFM!

Self-Defense seminar with Walter is Saturday

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: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Cochard, Dan & Dyer do some heavy lifting.

Workout of the Day (WOD)

Deadlift: 5-5-5+
Use 75% of your 1RM (one-rep max...if you don't know it, we'll help you)
Tabata This!
Tabata Row (for calories)
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull Up
Rest 1 min
Tabata Push Up
Rest 1 min
Tabata Sit Up
*Tabata is 8 rounds of :20 work, :10 rest. Your score is the lowest reps in a round on each movement (use calories on the row). Add the five scores together. Work in any order you choose, but record the order so you test the same way next time.

And coming tomorrow...

BIRTHDAY WOD AT 8PM!Friends & visitors are welcome. This doesn't count toward your weekly attendance limits.
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week's weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank holds
*Use 75% of the weight from part B.

FRI 05.10.13 Almost Party Time!

By | Events, Strong4Life | 2 Comments

Sunday yoga starts this weekend!

Join Monica Sunday at 6pm at CFM for our new weekend yoga class!

NO CLASSES AT CFM SATURDAY!

We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

The primary reason we founded CrossFit Midtown was to change lives... to help people become stronger and healthier. But community plays an important part in that. It helps to have other people in your life who are also making healthy changes to their lifestyle. Accountability partners are important. So come join the CFM community on Saturday night for a freaking awesome party.
Join your fellow CFMers to celebrate a year of CrossFit Midtown. This party is in YOUR honor. THANK YOU ALL for making CFM so wildly successful in our first year. You are allowing me to live my dream, and I'm honored to work with you all every day. I am touched that you chose CFM to help you in your journey toward better health & fitness, and I hope you'll join me to celebrate that journey on Saturday night.
AND OH YEAH: WE'RE ALSO RAISING $$$ FOR STRONG4LIFE SO JOIN US TO GIVE BACK TO THE COMMUNITY.
Many of you know I wore many hats prior to becoming a CrossFit coach three years ago. One of those hats was working as a PROFESSIONAL PARTY PLANNER in college sports and in the Atlanta social scene. I'm not just tooting my horn when I tell you I throw a good party. I used to do it for a living. Come. Play. Saturday. Night. Bring some friends. Roll solo. JUST BE THERE!
The logistics: Please bring an appetizer or dessert to share. Liquor counts as either/both. Please do not drink and drive. If you plan to drink, take a cab or walk to CFM. You can park overnight in our lot. We also have overflow parking in the pay lot at West Peachtree & 13th IN THE NEW SOUTH CONSTRUCTION SPOTS ONLY. For Saturday night only, there is also overflow parking in the pay lot across from CFM IN THE MERRELL SPOTS ONLY.
Here's why you should come:
Girls will probably kiss at this party too.

Workout of the Day

A. Overhead squat: In 12 minutes, work to a heavy single.
B. "Cindy":
As many rounds as possible in 20 minutes of -
5 pull ups
10 push ups
15 air squats

And coming tomorrow...FIELD DAY AND ANNIVERSARY PARTY!

No classes at CFM on Saturday. Join the Field Day fun at the Piedmont Park active oval Saturday morning at 10am for a WOD if you wish! Then the real fun begins Saturday night at CFM for the Anniversary Party from 7 to 10pm. Your attendance is mandatory. Come alone. Come with friends. It doesn't matter. Just be there!

THURS 05.09.13 Track it!

By | Strong4Life, WOD | One Comment

Track your progress!

I sound like a broken record, right?
But seriously, it's important. If you don't already have the Zen Planner app for iPhone, GET IT. Or if you don't have an iPhone, you can track your workouts through Zen Planner online. OR you can just use a good old-fashioned notebook. OR buy a Success Journal in the Pro Shop.
I don't care which way you track your lifts, but DO IT.
And come to class knowing what you lifted the last time we did that lift. So today you'll need to know what you did for your max weighted pull up when we tested it last Thursday.
Next week, you'll need to know how many reps you did on Monday of that burnout set of back squats. You'll need to know what you did for your deadlift max last week. And you'll need to know what you just bench pressed yesterday. You'll also need to know what you do on overhead squat tomorrow, but we're getting ahead of ourselves...
These are important numbers to track to continue making progress and getting stronger!
If you missed a max day, don't worry. The coaches will help you figure out a starting point. You can also take advantage of Sunday Open Gym time to come in and test those lifts or make up a strength day that you missed.
BUT IT'S NOT YOUR COACH'S JOB TO KNOW WHAT YOU LIFTED FROM ONE WEEK TO THE NEXT.
Put on your big boy/girl pants and track it.

NO CLASSES AT CFM SATURDAY!

We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you'd like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here's why you should come:

THIS GUY is DJing... ... ...
No, not that guy. POB, the one in the back on the left. He's totally gonna make us Macarena.


Yoga tonight at 8:15p!


Workout of the Day

A. Pull ups: Weighted pull ups - 5-5-5+ at 75% of last week's 1 rep-max OR 5-5-5+ strict pull ups OR pull up negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

And coming tomorrow...BENCHMARK FRIDAY

A. Overhead squat: In 12 minutes, work to a heavy single.
B. "Cindy":
As many rounds as possible in 20 minutes of -
5 pull ups
10 push ups
15 air squats

TRY A INTRO CLASS!

CrossFit Midtown offers a $25 Intro Class. Click here to schedule it.

Click Here To Get Started

FRIENDS OF CFM