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 07.25.12

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Member survey

Thanks to everyone who already completed the member survey emailed out yesterday. As you probably noticed, CrossFit Midtown is growing! So we're constantly making changes to accommodate the growth and make sure CFM continues to be an awesome place to train. We'll be modifying the schedule some for the month of August, just to test out a few new class times and see what works. We're also ordering more equipment, which will be arriving in waves over the next month...including...drumroll...additional rowers, AirDynes, pull up bars, climbing ropes, barbells and more!
If you haven't already filled out the survey, please do so, and give as much detail as possible when responding. It's ONLY NINE QUESTIONS! Thanks for your feedback in making CFM better and better!
Email Lis if you didn't receive the survey.

Paleo Diet

What is this paleo diet you CrossFitters speak of? I know, I know, CrossFit has a language of its own... *WOD, AMRAP, 3RM*... PALEO.
Here at CFM, our goal is to educate you about making healthier life choices, beginning with being active, but also in other parts of life - like your food choices. Take advantage of the resources we offer to learn more about eating better, so you can look, feel and perform better on a daily basis.
Library - did you know CFM has a library of books on various topics, including the paleo and primal diets? Ask a staff member how you can "check out" a book like Mark Sisson's The Primal Blueprint, Robb Wolf's The Paleo Solution, Melissa & Dallas Hartwig's It Starts with Food, and many more.
Nutrition counseling - did you know your membership includes basic nutrition counseling? Once a month, you can send Lis a three-day food log to get her evaluation and feedback. Email Lis and she'll send you the Google document for you to track everything you eat/drink, moods, sleep and activity over three days.
Paleo Night at Urban Pl8 - it's next week. Join us Tuesday night, 7/31 at 8:30 pm for a delicious four-course paleo meal at Urban Pl8, to see how delicious paleo eating can be! Sign up for dinner in the gym or by emailing Alicia.
Food as Fuel - Saturday, August 11th, 12-1:30 - free to members, $25 for guests. We offer this workshop every other month to help you make better nutrition choices, teach you grocery shopping tips, what to order at a restaurant and other ways to make eating WHOLE FOODS a habit.

***CrossFit acronyms decoded: WOD - Workout of the Day; AMRAP - As many rounds/reps as possible; 3RM - 3 rep max (in weightlifting, the maximum amount of weight you can lift for three consecutive repetitions).

Bri, Carolyn and Matt C on power cleans.

Workout of the Day

3 sets of 10 strict press, rest 3:00
3 Rds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles
4 min rest
3 more rounds (1 minute round, 1 minute rest):
5 wall balls
10 kb swings
20 double unders or singles

-Select medicine ball, kettlebell and jump rope modifications based on a goal of a 1:00 round.
-If you cannot complete 20 double unders unbroken (or with no more than 1 break), do singles.
-If you do singles, you will complete 5 wall balls, 10 kettlebell swings, and then jump rope for the remainder of the minute.

-After each round, rest one minute... with the exception of round 3 (four minutes rest between Rd 3 & Rd 4). Complete six total rounds.

Don't worry, we'll explain in class!


TUES 07.24.12

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CrossFit footwear

There's been a lot of talk around the gym about the best shoes for CrossFit. Many of our foundational movements require you to keep your weight back on your heels, which becomes tough if you wear a running shoe with a thick heel that constantly pushes you forward. Most of the barefoot running shoes are great for CrossFit.
My favorite CrossFit shoes are Asics Onitsuka Tigers (not actually a CF shoe at all, but Asics' throwback 80s running shoe), but I also like my Inov-8 230s and 195s. Other popular shoes among our members are the old school Converse/Chuck Taylors, Vibrams, Saucony Originals Bullet and Reebok's CrossFit Nano. If you don't want to invest in new shoes, squatting and deadlifting in socks is also an option (just don't drop a bumper plate on your toe).
You can purchase any of these brands online, and Abbadabba's also carries all but the Reebok Nano. Post in the comments to tell us what's your favorite shoe for CrossFit.


COOKOUT THIS SATURDAY! (you just have to do Fran first to earn your meal)

CrossFit Midtown's first challenge, the Frantastic Voyage, wraps up this Saturday, July 28. Join your fellow CFMers this weekend as we shoot to improve on our prelim Fran times.
We'll have heats at 10 and 11 (warm up starts on the hour. Heats at 10:30, 10:45, 11:30 and 11:45) followed by the REAL FUN: a cookout and awards ceremony starting at noon...there may or may not be vodka.
Can't make it Saturday? There will be one makeup heat on Wednesday, 7/25 at 7pm. Sign up for your heat on the whiteboard this week. Email us to confirm whether you'll DOMINATE Fran on Wed at 7, Sat at 10 or Sat at 11.
What if I'm new to CFM and missed the Fran Prelims? We don't want you to miss a date with Fran! New members are also welcome to join us for the Fran finals. Just sign up for a Saturday heat time on the white board.

Stay tuned for details on our next big test, the WHOLE LIFE CHALLENGE, starting in mid September!


UPCOMING EVENTS

Community WOD at lululemon howell mill - join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am.
Sunday Hooverball - This Sunday is Carlos's last week at Hooverball (until Atlanta sucks him back in to work on another movie, that is) so come on out to see him DOMINATE Jon DLP one last time. Hooverball will be at 11 am this week (that's an hour later than usual so we can all go hit the 10am free WOD at lululemon howell mill first).
Hydrostatic Body Composition testing - Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Alicia.
Paleo Night at Urban Pl8 - Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes - Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel - Saturday, August 11th, 12-1:30 - free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.
Don't hate. Appreciate.

Workout of the Day


3 rounds:
10 deadlifts
Rest :30
5 weighted pull ups or 5 pull up negatives
Rest 2 minutes
THEN
As many reps as possible in 5 minutes of:
Burpee muscle ups, burpee pull ups, or burpee jumping pull ups

MON 07.23.12

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TRACK YOUR WORKOUTS

Do you write down the results of every training session? You should! We're starting a new strength cycle this week. For the next six weeks we'll be doing a different lift each day of the week, so WRITE DOWN WHAT YOU LIFT. This week we're doing sets of 10 reps. Next week will be sets of 5 reps... then in two weeks, we go back to sets of 10 and aim to go up a little in weight from this week's numbers. There will be a burpee penalty for not knowing your strength numbers... WRITE IT DOWN!

Fran Finals are this week!

CrossFit Midtown's first challenge, the Frantastic Voyage, wraps up this Saturday, July 28. Join your fellow CFMers this weekend as we shoot to improve on our prelim Fran times.
We'll have heats at 10 and 11 (warm up starts on the hour. Heats at 10:30, 10:45, 11:30 and 11:45) followed by the REAL FUN: a cookout and awards ceremony starting at noon...there may or may not be vodka.
Can't make it Saturday? There will be one makeup heat on Wednesday, 7/25 at 7pm. Sign up for your heat on the whiteboard this week. Email us to confirm whether you'll DOMINATE Fran on Wed at 7, Sat at 10 or Sat at 11.
What if I'm new to CFM and missed the Fran Prelims? We don't want you to miss a date with Fran! New members are also welcome to join us for the Fran finals. Just sign up for a Saturday heat time on the white board.

Stay tuned for details on our next big test, the WHOLE LIFE CHALLENGE, starting in mid September!


UPCOMING EVENTS

Community WOD at lululemon howell mill - join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am.
Sunday Hooverball - meet at the sand volleyball courts at 11 am (pushed back an hour this week so we can do the lululemon WOD!)
Hydrostatic Body Composition testing - Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Alicia (our killer new intern!).
Paleo Night at Urban Pl8 - Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes - Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel - Saturday, August 11th, 12-1:30 - free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

This Sunday is Carlos's last week at Hooverball (until Atlanta sucks him back in to work on another movie, that is) so come on out to see him DOMINATE Jon DLP one last time. Hooverball will be at 11 am this week (that's an hour later than usual so we can all go hit the 10am free WOD at lululemon howell mill first).

Workout of the Day

3 sets of 10 front squats
REST 3 MINUTES BETWEEN SETS (wrist mobility)

3 sets of :20 AirDyne sprints, rest 3:40
Rest 7-12 minutes (mobility/core work)
3 sets of :20 AirDyne sprints, rest 3:40

TRY A FREE CLASS!

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