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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.


04.22.13 Happy Earth Day!

By | Uncategorized | 2 Comments

Happy Earth Day!

Get out there and enjoy the sunshine! I love you, Earth.

Powerlifting for Pink

Do you ever say something publicly and immediately wish you could take it back? After posting last Monday's blog about my plans for cutting weight and breaking records at the powerlifting meet this weekend, that little bitch in the back of my head started nagging at me. Self-Doubt Sally, we'll call her.
I wasn't sure I could make weight. I never worry about my weight. I don't deprive myself and I'm not good at starving myself. Would I have the willpower to hold out and drop the four pounds I needed to shed?
I wasn't sure I could actually back squat, bench press or deadlift more than the state records, under the added pressure of a meet setting, all eyes on me, and following judge's commands. Would I crack under the pressure? Would I feel strong after cutting weight?
But I'd already put it out there, on the blog and on the goals board in the gym. I told you guys I was going to make weight and set some records, and there was no taking that back. So what are you gonna do about it, Lis? You can listen to Sally or you can step your game up, clear your head, lift heavy weight and have some fun.
I made weight. In fact, I had plenty of room to spare. I weighed in Saturday morning at 8:40 at 142 pounds. Then I refueled. I would later regret the vigor with which I refueled, as an upset stomach would plague me for the entire meet.
I set three state records - in the back squat (130 kg/286#), the deadlift (155 kg/341#) and the total (combined score of squat+bench press+deadlift= 350 kg/770#). The back squat and deadlifts were new PRs. I won my weight class as well as the Best Lifter award.
Perhaps the best prize was the $20 I won off Dyer. Going for my 2nd bench press attempt (I'd missed my 1st), I was nervous and frustrated about my form, not sure I could lift the weight (you're not allowed to backpedal/go down from your starting weight, and I was worried we'd decided to start too heavy). Dyer knew I was stressed and broke the ice by offering me 20 bucks if I made the lift. Cash. So I went out there and took that fool's money. 🙂
I also missed my 3rd bench press attempt and my 2nd deadlift. It came down to my last deadlift attempt... my last lift of the meet, to set two state records, make a new PR and win the meet. No pressure.
After I missed my 2nd deadlift, I went outside and puked, got some fresh air, adjusted my belt, and I got mad at the bar. I made the lift. HOORAY!
Self-Doubt Sally reared her ugly head several times. Each time, I reminded myself of what I came to do. I was proud and honored to have so many friends there to cheer me on. Thanks to all of you for your support and encouragement. Especially Dyer. Thanks Coach!
State record back squat
My cheering section: P-Lane, Anastasiya, Dyer, Ian, Lindsay
With Coach Dyer & my awards - Gold medal in the 67.5 kg class & Best Female Lifter. Not pictured: Dyer's $20 or the case of Kill Cliff I also won.

Workout of the Day (WOD)

A. Muscle-ups: As many reps as possible in 10 minutes OR 10 minutes skill practice
B. As many rounds & reps as possible in 20 minutes:
400m run
12 burpees
100-second plank hold

And coming tomorrow...

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

ANIMAL WARM-UP FRI 04.19.13 Upcoming Events

By | Events, WOD | 3 Comments

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING - Every week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks... Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don't miss this week at CFM!
Friday, April 26th: Instructor Training Program (ITP) letters of intent due. Email Lis for more details.
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n. Donate here. AND 1st Anniversary Party at CFM, 7-10p. I heard there might be an ice luge.
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter. 11a-1p. $60. More details coming next week.
Monday, May 27th at 10a: Memorial Day Murph... join us at the box for a Hero WOD and then a cookout. We'll be collecting optional donations for the Wounded Warrior Project.

Tiernan. Beast.

Workout of the Day

A. Goat work: 10 minutes of skill practice
B. Fran:
Thrusters 95/65
Pull Ups

And coming tomorrow...

Partner Grelen
In teams of two, complete the following:
30 clean & jerks 135/95# THEN
3 rounds -
400m run
21 kettlebell swings
12 pull ups
30 more clean & jerks 135/95# THEN
3 more rounds -
400m run
21 kettlebell swings
12 pull ups

One partner works at a time. Split the work however you choose. If possible, share the same barbell and kettlebell.

THURS 04.18.13 Mindfulness

By | WOD | 4 Comments


by Uran
As we finally begin to put behind us what felt like the longest, rainiest winter on record, we come upon the season of playing outside! Nicer weather makes it easier and more enjoyable to stay active on the days you don’t come into CFM, but it also usually means plenty of vacations, outdoor festivals, and mastering the sport of day-drinking. It can be tempting to use your time away from gym as an excuse to throw caution to the wind and laze around eating and drinking everything in sight. I know I certainly have before. But this year I’m taking a more controlled approach.
I was in Costa Rica last weekend. Typically, that means eating and drinking copious amounts of not-so-healthy food and drink and laying around a fair amount. Although I walk a lot while I’m there, I still usually come back dehydrated, exhausted, and having gained a couple of pounds. This year was different. I didn’t want my vacation to feel any less like a vacation, and I had absolutely no desire to do a typical workout, so I just exercised a little self-control. I still had most of the foods and drinks I love, but I had them in smaller amounts. I still relaxed, but I took a few extra long walks on the beach and beat the heat by focusing on staying hydrated. I still had an awesome time but more importantly, I came back feeling great.
It’s not some crazy revelation, but it occurred to me to be mindful of my behavior on vacation because I realized that my time in the gym, while fun on its own, is practice for real life. Most of us work out and eat well to enrich our lives, so why not put into practice what we do within the walls of CFM no matter where we are instead of undoing all our good work?

Kelli SMILING through the pain!

Yoga is tonight at 8:15!

Reminder that yoga does NOT count against your weekly class limit, so give it a try! What's stopping you? You can also use a guest pass (Gold members get 2 per month. Silver members get 1) to bring a guest for free or they can pay a $10 drop in.

Workout of the Day

Every 3 min for 3 rounds:
A1. Barbell step-up L: 8-10 reps @1010 tempo, no rest
A2. Barbell step-up R: 8-10 reps @1010 tempo
As many rounds & reps as possible in 12 min:
6 dumbbell or kettlebell thrusters
12 box jump overs 24/20"
50 double unders or 150 singles

And coming tomorrow...

A. Goat work: 10 minutes of skill practice
B. Fran:
Thrusters 95/65
Pull Ups


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