WOD's & News

Check out what's going on at CrossFit Midtown

amrap

FRI 06.15.18

By | Partner WOD, WOD, Yoga | No Comments

Camille


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica

Workout of the Day (WOD)

AMRAP 15
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Score rounds + reps for AMRAP. Ex: 4+72 Rx.

And coming Saturday...

“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
- 1 min Rest -
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM] 10 Power Snatch
- 1 min Rest -

1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.

After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.

Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

CFM Upcoming Events

Thursday, June 21st: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. 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. #BYOF Bring Your Own Friend!

WED 06.13.18

By | WOD | No Comments

Jon and Elana warming up the hip flexors.


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat
8-8-8

B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar

Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx


And coming tomorrow...

15-12-9-6
Cal Row
Thrusters (45/35)
Pull Ups
Deficit Push Ups (45/25 plate)


TUES 06.12.18 “Summertime Complex”

By | Lurong Summertime Challenge, WOD, Yoga | No Comments

Marcela


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

"Summertime Complex"

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow...

A. Back Squat
8-8-8

B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar

Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx

FRI 05.25.18 Memorial Day Weekend!

By | Bring a Friend Days, Events, News, WOD, Yoga | No Comments

Ellen


CFM Upcoming Events

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Priscila Baptista. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Saturday Yoga class with Monica holding boat pose


Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 21st: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. 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. #BYOF Bring Your Own Friend!

Today's schedule

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

Workout of the Day (WOD)

A. Deadlift
5-5-5-5

B. 3 Rounds
21 Calorie Row
15 Handstand Pushups
9 Slam Balls (30/20)

Post load for deadlift and time for the WOD. Ex: 430#, 8:40 Rx

And coming Saturday...

High Five
AMRAP 5 Min
10 Power Snatches* (45/65/95, 35/45/65)
10 Box Jumps (16/20/24,12/16/20)

-Rest 2 Min-

AMRAP 5 Min
10 Overhead Squats** (45/65/95, 35/45/65)
10 Box Jumps (16/20/24,12/16/20)
*L1/L2 = Ground to Overhead anyway
**L1/L2 = Front Squats

Post total reps from both AMRAPs. Ex: 165 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

WED 05.23.15

By | WOD | No Comments

Sarah


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat
5-5-5-5-5

B. AMRAP 7
2, 4, 6, 8... (add 2 reps each round)
DB Hang Power Clean & Jerk (50/35’s)
Wall Ball (20/14)

Post load for front squat and total reps for the WOD. Ex: 275#, 95 Rx

And coming tomorrow... Bring-A-Friend Day!!

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. Helen [15 Minute Time Cap] 3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups*

*Scale to BBAP 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

CFM Upcoming Events

Thursday, May 24th: 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. #BYOF Bring Your Own Friend!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Priscila Baptista. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

TUES 05.22.18 “Lucky 13”

By | WOD, Yoga | No Comments

Sarah and Will warming up with an inch worm straddle stretch.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

"Lucky 13"
AMRAP 13

13 Toes to Bar*
13 Kettlebell Swings (M=35/53/70, W=26/35/53)**
13 Lateral Box Jump Overs (M=24/24/30, W=20/20/24)***
*L1/L2= Wall Sit-Ups
**L1= Russian Swings
***L1/L2 step ups permitted

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow...

A. Front Squat
5-5-5-5-5

B. AMRAP 7
2, 4, 6, 8... (add 2 reps each round)
DB Hang Power Clean & Jerk (50/35’s)
Wall Ball (20/14)

Post load for front squat and total reps for the WOD. Ex: 275#, 95 Rx

CFM Upcoming Events

Thursday, May 24th: 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. #BYOF Bring Your Own Friend!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Lana Wilson. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.



MON 05.21.18

By | WOD | No Comments

Elana


CFM Upcoming Events

Thursday, May 24th: 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. #BYOF Bring Your Own Friend!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Lana Wilson. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph 08:45 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today's schedule

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

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2
2000m Row
200 Double Unders
2 mile Run

Post rounds and reps from AMRAP and time for WOD. Ex: 9+10 Rx, 26:14 Rx.

And coming tomorrow...

"Lucky 13"
AMRAP 13

13 Toes to Bar*
13 Kettlebell Swings (M=35/53/70, W=26/35/53)**
13 Lateral Box Jump Overs (M=24/24/30, W=20/20/24)***
*L1/L2= Wall Sit-Ups
**L1= Russian Swings
***L1/L2 step ups permitted

Post rounds and reps completed. Ex: 6+8 L3