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

WED 04.16.13 Instructor Training Program is back!

By | Instructor Training Program, Quarterly Progress Checks, WOD | 2 Comments

What should I be tracking?

When you first join CrossFit, it can be intimidating to learn all these new movements. That's why we encourage you to TRACK YOUR WORKOUTS. It's important to track your progress. So use the Zen Planner iPhone app to track your workout results (if you don't have an iPhone, you can also track online at www.zenplanner.com).
Another way to track your progress is with before & after pics. We're happy to snap those for you here at the gym... just ask a coach or email Tirzah to schedule an appt to take these.
When many of you join, you tell me your big goal is for fat loss or muscle/mass gain. Before & after pics are free, but if you're willing to invest a little into learning your body composition, that's another great way to measure progress toward the goal of transforming your body. CrossFit Midtown will now be hosting the Dunk Truck (dunks like a truck. truck. truck.) on a quarterly basis. Dunk Truck is a traveling hydrostatic body composition testing lab.
What's that mean? Basically, you'll get into a big bathtub (water is replaced regularly and treated to meet health code standards :)) and weighed underwater, to measure your body composition. The test operator will then review your results with you (and email you the report). The test costs $30, and we'll be bringing the Dunk Truck back regularly as part of Quarterly Check-In week. Register here (we can charge your CC on file, or you can pay cash or check).

CFM's Instructor Training Program starts May 4th!

We are looking for motivated CrossFitters who want to go beyond being just an athlete – those who aim to be a great coach…not only knowledgeable and articulate about CrossFit, but also capable of teaching a great CrossFit class.
The CFM Instructor Training Program is designed for the ongoing development of a functional fitness coach. We may have several members interested in coaching, without having to change careers to do so. This program is designed for both the person who is looking for a career change, and for the person who just wants to learn more, share it with others, and teach an amazing class.
We will develop a group of people who will be great substitute coaches, assistant coaches, and perhaps eventually be part of the CrossFit Midtown coaching team or staff.
Have you ever thought about coaching CrossFit? In addition to the CrossFit Level 1 certification, we also require our coaches to go through our Instructor Training Program (ITP). Our first class met last fall. Beginning Saturday, May 4th, our ITP class will meet regularly on Saturdays from 8 to 9 am. If you've been a member of CFM for three months or more, and are interested in learning more about the program, email Lis for details.
Participants will be required to write a letter of intent, schedule an interview to discuss goals & expectations, pass a movement standards test and maintain a 75% attendance rate at ITP classes. ITP students are expected to complete the ITP program in 5-18 months.

Scott D!

Yoga is today at 12n!


Rowing is tonight at 7!


One 5000 meter rowing piece as follows:
5000-4000m @ 25 strokes per minute (spm)
4000-3000m @ 22 spm
3000-2000m @ 25 spm
2000-1000m @ 28 spm
1000-0m @ 25 spm
Split time should remain consistent throughout the entire 5000m

Workout of the Day

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from - Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

And coming tomorrow...

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

TUES 04.16.13 Ninja Training

By | Ninja Training, WOD | One Comment

Ninja training starts tonight!

We couldn't think of a better name for a running club where you'll also do some mixed training for obstacle course, etc. Starting tonight, Lindsay leads NINJA TRAINING every Tuesday at 7pm. Meet at the box at 7 for a warm-up jog over to the park, OR meet the crew over at the Piedmont Park Active Oval at 7:15 (but do some jogging first!).
The class DOES count toward your weekly attendance, BUT you're welcome to bring a guest along for free, so grab a running buddy and come play!
This is our first step toward rounding up a CFM posse to do some road races and obstacle runs together... starting with the 'Stache Dash on Saturday, May 4th at Tin Lizzy Buckhead & the O-Run Obstacle Run on June 1 in North Georgia. See you out there!

Schedule reminders

Join us for these specialty classes! Rowing & Open gym count toward your weekly attendance limits but yoga does not. Get on it!
Yoga: Wed at 12n & Thurs at 8:15p (all levels)
Rowing: Wed at 7p
Open Gym: Sun 12n-2p

Saturday fun in the sun w the 11am class TEAM WOD!

Workout of the Day

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

And coming tomorrow...

A. Every 4 min for 5 rounds:
1. Deadlift: 8-12 reps @2010 tempo, 15sec rest
2. Dumbbell single-arm press L: 8-10 reps @3010 tempo, no rest
3. Dumbbell single-arm press R: 8-10 reps @3010 tempo B. Every 3 min for 4 rounds:
B1. Dumbbell Powell raise L: 8-10 reps @3010 tempo, no rest
B2. Dumbbell Powell Raise R: 8-10 reps @3010 tempo
C. Pick your poison tabata: From the list below, choose TWO movements, and do 8 rounds of each, :20 on, :10 off. Do all 8 sets of one movement, then move directly to the other.
Choose from - Double unders, burpees, push ups, air squats, pull ups, wall balls, hollow rocks, toes-to-bar, pistols, L-sit

MON 04.15.13 Congrats Matt & Megan!

By | Quarterly Progress Checks, WOD | One Comment

Quarterly Progress Checks are 4/29-5/4.

Don't miss Quarterly Check-In week (in two weeks!) at the box as we test/retest several benchmark workouts, including your Baseline. Baseline testing will also be available both Sat & Sun the weekends before & after Quarterly Check-In week (4/27-2/28 & 5/4-5/5).
We'll also be doing some brief goal-setting/reflection at the beginning of each class, but if you wish to put more time into setting your goals for the coming quarter, join Lis for a GOAL-SETTING WORKSHOP at noon on Sat, May 4th.

Powerlifting for Pink

This weekend, I (Lis) am competing in my second powerlifting meet north of the city at CrossFit Johns Creek. For anyone who cares to make the trek to cheer me on, or just check out a powerlifting meet if it so intrigues you, I'll be lifting starting a little after 10a and continuing until around 2p. The three lifts are back squat, bench press and deadlift. Each lifter gets three attempts for their best lift, then we move on to the next lift. I plan to compete in the 148# weight class and set three state records. Come check it out! $5 minimum donation is requested at the door. Event proceeds benefit Paint Georgia Pink.

Congrats to Matt C/REX & Megan on welcoming their second little girl, Reagan Ellen, into the world on Saturday morning.

Workout of the Day

Every 5 min for 3 rounds: A1. Back Squat: 15-20 reps @2211 tempo, 15sec rest
A2. Weighted pullup: 4-6 reps @2112 tempo
Every 3 min for 4 rounds:
B1. Dumbbell kneeling torso row: 8-10 reps @3010 tempo, 15sec rest
B2. AMRAP Dips: As many dips as possible at 2010 tempo
C. As many rounds/reps as possible in 6 min:
3 chest-to-bar pullups
3 burpees
6 chest-to-bar pullups
6 burpees ...
Then 9 of each, 12 of each, and so on, until time expires.

And coming tomorrow...

Every 3 min for 4 rounds:
A1. Push Press: 4-6 reps @11X2 tempo, 30sec rest
A2. Hang Power Clean: 3-5 reps
B. 5 rounds for time:
4 handstand push ups
8 hang power cleans 115/85#

TRY A INTRO CLASS!

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

Click Here To Get Started

FRIENDS OF CFM