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

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:
21-15-9
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
THEN
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

Mindfulness

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:
21-15-9
Thrusters 95/65
Pull Ups

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

TRY A INTRO CLASS!

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

Click Here To Get Started

FRIENDS OF CFM