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Check out what's going on at CrossFit Midtown

amrap

TUES 04.25.17

By | WOD, Yoga | No Comments

Your friendly neighborhood CrossFit Gym in Midtown, Atlanta


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex of
1 Hang Power Snatch
1 Snatch

B. “Crowbar”
4 Minute AMRAP:
18 Power Snatch (m = 45/75/95, w = 35/55/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
15 Power Snatch (m = 65/95/115, w = 45/65/85)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
12 Power Snatch (m = 75/115/135, 55/85/95)
12 Burpee Pull-ups
Max Calorie Row

Post load for snatch complex and calories from AMRAPs. Ex: 35 L3


And coming tomorrow...

A. Front Squat: Work up to a heavy single at 90% 1 RM

B. High Hang Squat Clean: Heavy single

C. Squat Clean: Heavy single

Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

THUR 04.20.17 Bring-A-Friend Day!!

By | Partner WOD, Rowing, WOD | No Comments

Dez and Patrick


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. 500m Row For Time.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
5 Goblet Squats
10 Russian Kettlebell Swings
15 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.


And coming tomorrow...

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.



Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!


WED 04.12.17

By | Partner WOD, WOD | No Comments

David


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Teams of 3: Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings (m = 20/24/32, w = 12/16/24)
7 Box Jumps (m = 16/20/24, w = 12/16/20)
7 Burpees
100m Sprint

Post weight of sled pull and team total of rounds and reps completed in AMRAP. 100m = 1 rep.
Ex: 180#, 12 L3.


And coming tomorrow...

8 Rounds For Time [24 Minute Time Cap] 3 Bodyweight Back Squats
10 Pushups
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (200#) Rx


Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.



Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. "Summer never looked so good!"

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

MON 04.03.17 Lurong Summertime Challenge Early Registration Today!

By | Lurong Summertime Challenge, WOD | No Comments

Short drop under the bar to receive a power clean


Lurong Summertime Challenge

Early Registration for Lurong Summertime Challenge begins today at 2:00 PM. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.



Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 5 sets of 2 reps. Working up to a heavy set of 2.

B. 12 minute AMRAP
40 Air Squats
25/20 Cal Row
10 Push Press (m = 65/95/135, w = 45/65/95)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 3+49 L2.

And coming tomorrow...

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run

Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.

WED 03.29.17

By | WOD | No Comments

Jonathan and Stewart


Upcoming Events

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him...as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael

Workout of the Day (WOD)

“Triple Threat”
4 minutes AMRAP
5 Deadlift (m = 135/185/275, w = 95/135/185)
9 Wall ball shots (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)

3 minutes REST

3 minutes AMRAP
7 Thursters (m = 45/75/95, w = 35/55/65)
7 Kettlebell swings (m = 16/20/24, w = 8/12/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 L3.


And coming tomorrow...

A. Push Jerk: 3-3-3-3. 70-75-80-85%. Working up to a heavy set of 3. Rest 2-3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of Part A.)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

THUR 03.16.17

By | CrossFit Games, WOD | No Comments

Thrusters are coming... 17.5. But what will be revealed for 17.4 tonight? Do or do not -Yoda


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
Complete In 8 minutes
OPEN: 400m run
Then… As many repetitions as possible (AMRAP) in remaining time
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 L2.

And coming tomorrow...

17.4: TBA

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy's Day.

We will have guiness and green cider and some traditional cornbeef and cabbage...anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.


Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

WED 03.15.17

By | WOD | No Comments

Coach Stacy


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total reps for AMRAP. Ex: 210#, 95.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
Complete In 8 minutes
OPEN: 400m run
Then… As many repetitions as possible (AMRAP) in remaining time
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 L2.