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 08.27.12

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Labor Day Weekend

CFM is open for Labor Day... please check out the following schedule updates:
Saturday, September 1 - regular scheduled classes at 10 & 11 am
Sunday, September 2 - Hooverball at 10 am, Piedmont Park sand volleyball courts
Monday, September 3 - regular classes cancelled. Join Jeremy for open gym from 10am-12noon.

Strength symmetry

Some background on the unilateral exercises we're doing in the gym, from our programming consultant and Arizona vampire James:
Strength symmetry is desirable for reducing the risk of injury associated with high repetition of movement, as found in many CrossFit workouts. The reason symmetrically equivalent strength levels reduce injuries is that when imbalanced muscle groups work together, the stronger side will attempt to compensate for the weaker side, creating undesirable torque on the musculo-skeletal system. Imbalances in strength or range of motion between the right and left sides of the same muscle groups may never be fixed by barbell work alone due to continual overcompensation. Only when each set of muscles is exposed to the same stimulus over time can strength symmetry be achieved. The best way to ensure the same stimulus is to use single arm or single leg movements with the same amount of tension. The single-arm and single-leg movements that you implement into your training will help ensure that you come closer to strength symmetry and therefore reduce your overall risk of injury.

The gregarious Olivia has a new little brother now. Congrats to the Dyers on the birth of Samuel James on Saturday.

Workout of the Day

A. 2 Rounds:
15 front squats
Rest :30
15 weighted pullups OR weighted negatives
Rest 3 minutes

B. 5 sets: 300m row
Rest 4 minutes


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New pull up rig gets installed today!!! Happy Birthday week indeed!

Who wants to go to Paleo Night Tuesday at Urban Pl8?

Email Courtney if you want to attend and we'll make the reservation.

Free community WOD this Sunday

Let's get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We're heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there representing in your shirts! And mark your calendars for the next Community WODs on September 30th.

Other community events

In addition to Hooverball, monthly lululemon WODs and the Whole Life Challenge, there are lots of other active events happening around town this fall... check 'em out and email Alicia if you want to register so we can plan carpooling and matching knee socks.
Sat, Sept 8 @ 8am in Alpharetta - Gilby's Gauntlet: Four mile CrossFit-obstacle run benefiting the Leukemia & Lymphoma Society. It's two 1.9 mile loops with nine obstacle stations including things like overhead walking lunges, jumping pull ups, ground-to-overhead, sled pull, farmers carry, and more. Scalable for all levels.
Sun, Sept 9 @ 8:30am in Atlantic Station- : Stephen Siller Tunnel to Towers 5K Run/WalkThis 5k Run is presented by the Stephen Siller Tunnel to Towers Foundation and the Gary Sinise Foundation who are “Building for America’s Bravest.” Proceeds from this race will go to building “Smart Homes” for two Georgia triple amputee veterans.
Sat, Sept 29th AND/OR Sat, Oct 6th at 9am - Atlanta Affiliate League East vs. West Team Competitions: Mixed and Elite teams of 4 to 6 will compete in WODs throughout the day. Let's pick a day and send a few teams to compete!
West Competition – Saturday, September 29th 9am at CrossFit South Cobb in Smyrna
East Competition – Saturday, October 6th 9am at CrossFit HD

Rusty, Vanessa, Dermot, Wayne and Anami in the noon class rockin' some burpee leap frogs last week. Animal warm-up Friday is back again!

Workout of the Day

A. Back squat:12-10-8, 2 min rest
B. For time: 60 air squats, 20 burpees, 400m row

THURS 08.23.12 Athlete Profile: ANNA WEITNAUER

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Anna just returned from an amazing vacation. Here she is showing off her new-found plank strength overlooking Machu Picchu!

Athlete Profile: Anna Weitnauer

Hometown: Atlanta, Ga
Age: 27
Occupation: Business Analyst
When did you start CrossFit/join CFM?: second week of June
Favorite WOD: Fran has grown on me
Least Favorite WOD: anything with the AirDyne
Three words to describe you: barefoot, outdoors, comfortable
Tell us about your sports & fitness background: not much to say... I used to run cross country, swim, and play golf in high school. In college I was on crew. Since then I would ride my bike around town and tried a go at the Y what with their fancy computerized tracking of reps and sets, but it didn't last. You need community!
How did you first get exposed to CrossFit? My dad has been doing CrossFit for 3 or 4 years now, and my uncles and aunts have started it too. I didn't seriously consider CrossFit (initially it seemed to pricey) until I chose to change my diet to Paleo/Primal. And I'm actually saving money with the new diet (a few CSAs) and CrossFit decisions-- eating out was bad for my body and wallet.
Take us back to your first WOD... what was it, and how did it feel? I'd have to check the journal to see what it was. If you count the baseline, well, I nearly fainted. Other words that come to mind: uncoordinated, pained.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Besides the constant gun show for all my family and friends, I feel stronger, know I am stronger, and have a vitality that makes me feel that every day I am the healthiest I have been my whole life- yes, every day.
Please share with us any favorite CrossFit / CFM moments: Fran Challenge 2012. I had no idea such dramatic improvements could be possible. It was encouraging to see the results. (For the curious- my time dropped from 13:10 to 5:16).
Any advice for people just getting started? You don't have to muscle it out. Work within your current capability. The transformation and strength will come. Give yourself grace and time.
What are your hobbies, interests and/or talents outside of CrossFit? I like to play golf and ride my bike.
What did you eat today? so far, bacon and eggs
Do you follow the paleo or primal lifestyle? Try to. The off-limits foods aren't in the house, but I won't say no to a croissant if it finds me.

Free community WOD this Sunday

Let's get together to break a sweat for the free August Community WOD at lululemon howell mill on Sunday at 10am. We're heading to brunch afterward at Urban Pl8. I hope to see lots of CFMers there!

Workout of the Day

A1.Single Arm press L x15x3, :30 rest
A2.Single Arm press R x15x3, 2:00 rest
B. 20 minutes easy run or row or AirDyne
C. 10 minutes max double unders or double under practice


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