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.


MON 08.13.12 Quarterly Check-In Week!

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Quarterly Check-In Week

I can't believe CFM has already been open THREE MONTHS! Time has flown, and I've loved getting to know all of our students, seeing athletes make progress in the gym and watching the community grow. Three months in means it's time for our FIRST EVER Quarterly Check-In Week.
One week each quarter, we hold quarterly check-ins. We'll spend 10 minutes at the beginning of every class taking time to reflect on the past three months and set new goals for the upcoming quarter. We'll also retest the Baseline WOD you did at your intro, test some benchmark WODs and work on skills that we'll revisit during the next Quarterly Check-In week.
Use this week to look back and celebrate your accomplishments over the last three months. Give yourself a pat on the back. Many of you just started CrossFit in the last three months. That alone is a HUGE accomplishment!
This week you'll also look ahead to the stronger, healthier athlete you plan to be in three months. Set goals and write action steps toward becoming that person. So get to the box this week and bring your A-GAME!!!

Whole Life Challenge registration opens Wednesday!

It just so happens that our next Quarterly Check-In week culminates with the Whole Life Challenge (WLC) finals. Registration for WLC opens Wednesday. Get in the game! Family and friends can play too. The Whole Life Challenge starts Saturday, September 15th with prelims when we'll test a WOD and take measurements. In the eight weeks that follow, everyone will get awesomer at life as we log points daily based on exercise, mobility, nutrition, supplements and additional challenges. And on November 10th, we'll have FINALS when we retest the prelims WOD, take final measurements AND GIVE OUT CASH & PRIZES for winners in several categories. More on that tomorrow...get excited!

Sam knocking out muscle-ups during Friday's WOD: Amanda. Sam departs Sunday for Virginia Tech. He's been a HUGE help at CFM as our summer intern, and we'll miss him dearly. Thanks for everything, Sam. See you at Thanksgiving!

Workout of the Day

Warm Up & retest Baseline
STRENGTH: Take 10 minutes to find your 1RM weighted pull up.
TEST: For time -
250m row
15 KB swings 2/1.5 pood
25 burpees
15 KB swings 2/1.5 pood
250m row

FRI 08.10.12

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Food as Fuel

TOMORROW at noon.
Need some help with your nutrition but don't know where to start? Or do you just have some questions about pre/post WOD nutrition? Or supplements?
If so, be at the box Saturday at noon for CFM's next Food as Fuel class. We'll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal and complete it by Saturday.


Hooverball is Sunday. Be there. Anyone is welcome...you don't have to be a CFM member to join in the awesome. Come out to play! If you've never played, we'll teach you. 10 am. Sunday. Piedmont Park sand volleyball courts.

Quarterly Check-Ins

All next week during the first 10 minutes of class, we'll be doing our first ever Quarterly Progress Checks...this is your chance to reflect on the past quarter, set new goals for the next few months, and retest the Baseline WOD to see your progress. Make sure you get to the box next week to participate. We'll also be testing several other benchmark WODs next week, so don't miss it!
Jared (8:14, 5th), Adam (7:07, 2nd) and Fred (6:52, 1st) on their way to the leaderboard for the 2k Row. Congrats fellas.

Workout of the Day

STRENGTH: 3 sets of 10 weighted pull ups OR pull up negatives, Rest 3:00
Muscle Ups
Snatch 135/95#

THURS 08.09.12 Athlete Profile MONICA MILLER

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Athlete Profile: Monica Miller

Hometown: Ruskin, Fl (Only Lis knows where this is)
Age: 38....39 I was 38 when I started filling this out. Just found it in my drafts folder.
Occupation: Clinical Hypnotherapist, Massage Therapist....and Yoga Instructor!
When did you first start CrossFitting?:Sept 12, 2008
Favorite WOD: Any without Running
Least Favorite WOD: Any with Running. I effing hate running.
Three words to describe you: Patient, Curious, Smartass
Tell us about your sports & fitness background:
Never played sports, always active, not consistent with exercise. Until crossfit.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?
My friends opened a crossfit and wanted to trade massage for ass whooping. Don't remember the first, except that it was 10min long. My 2nd time I asked my coach "Can I really get in shape doing a 10min workout?" So we did a 4min squat tabata. I quit at 3 minutes. I stalled my car 4 times on the way home due to my shaky jelly legs. I kept my mouth shut after that.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
I'm faster, stronger, more agile, not afraid of anything thrown out there, I. will. always. finish. (maybe not first, but I don't quit) I was never an athlete. I am now.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
Coordination, an ass (never had one til squats), really really liking the gym, and hearting Oly Lifting foreva. OH, OH! annnd Having a HUGE client base from Crossfitters all over the city! Totally Completely U N E X P E C T E D!!!
Please share with us any favorite CrossFit / CFM moments:
The opening day WOD at CFM 🙂
Any advice for people just getting started?
Don't stop. Just don't. And, it's ok to Crossfit your way. You don't have to be all crazy on the Koolaid, compete, eat strict paleo... It's ok. Do Crossfit in a way that best suits you. Go all crazy nuts with it, come 3 times a week and give your all, come once a week and mix it with other activities, whatever. Just don't quit.
What are your hobbies, interests and/or talents outside of CrossFit?
Travel--my truest passion, I saved all year to leave for a month this fall, and I plan to go for a month every fall from now on. Cello, Yoga...
What did you eat today?
Coffee (w raw local honey, and organic soy creamer...hush Lis), wild caught salmon patty w tons o butter, free range chicken sausage w organic grape tomatoes, spinach and artichoke hearts, cream of kale soup, 85% dark chocolate, Crock pot turkey thighs w onion and carrots, 85% dark chocolate, 85% dark chocolate, 85% dark chocolate. What?
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy?
I guess it's Primal since I have full fat dairy and some sugar. I avoid grain crap. Rice, pasta, bread, any gluten junk. I stay pretty clear of legumes, but sometimes have them (room clearers those are). I eat pretty clean, I'm not a freak about it, but it feels so much better not to have gluten, crap sugar, and really too much dairy in my diet. I enjoy food, but I'm picky, I hate cheap processed slop and require higher quality. That cheap factory farm stuff tastes bad to me. You outta see me scalp a pizza. Mmmm just the sauce, meat and cheeese!


Workout of the Day

Deadlift: 3 sets of 10, Rest 3:00
Time Trial: Row 2000 meters


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