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back squat

WED 04.17.19

By | WOD | No Comments

Carmen in pigeon stretch


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
3-3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. Practice Handstand Holds and Front Splits for 10 minutes

Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

And coming tomorrow...

Bring A Friend Day!!
A. 500m Row For Time


B. Partner WOD
16 Minute AMRAP


3000 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. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx

WED 04.03.19 Physical Therapy Night with Dr. Phil!

By | Events, WOD | No Comments

Coach Mike working shoulder stability with upside down kettlebell holds


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post time for WOD. Ex: 9:48 L3


And coming tomorrow...

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 GHD Sit Ups
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx


CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

MON 04.01.19

By | WOD | No Comments

Alyssa on a pause box squat


CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
4 sets of 3 reps at 82%

Work sets same weight for all sets
Complete 1 set every 4 minutes E4MOM

B. AMRAP 3
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx


And coming tomorrow...

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)

B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)

Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.

WED 3.06.19

By | WOD | No Comments

Row or Row Not! #yoda #feeltheforce


CFM Upcoming Events

Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6
work to a heavy set of 6

B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders

Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.

And coming tomorrow...

EMOM 16
Min 1 - 5 Box Jump Overs + 5 Toes to Bar
Min 2 - 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 - 5 Strict Pull Ups + 5 DB Push Press (50/35's)
Min 4 - 50 second Cal Row, Bike, or Ski (Slow recovery pace)

Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.


THUR 02.28.19

By | WOD | No Comments

Ellen #cfmstrong


CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION... can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Back Squat
4 x 8
Work to a heavy set of 8

B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)

Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.

And coming tomorrow...

Open WOD 19.2
A. 10 Minute AMRAP:
30 Toes to Bar
20 Dumbbell Clean (50's/35's)
10 Burpee Box Jump Overs (24/20")

Post number of reps for AMRAP. Ex: 168 Rx

FRI 02.08.19

By | WOD, Yoga | No Comments

BK Keeping things mobilized


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat
3 x 10

Work to a Heavy 10 rep for the day

B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.

And coming Saturday...

“Homestar Runner”
Every 3 min for 4 Rounds

200m Run
10 Overhead Squats (75/55)
Max Strict Chin Ups with remaining time

Post total chin ups. Ex: 42 Rx.

Saturday Schedule

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


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Travis

FRI 01.04.19

By | WOD, Yoga | No Comments

Monica


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. 7 Rounds [20min cap] 21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.

And coming Saturday...

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 Rx.

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

And coming Sunday...

TBA



Sunday Schedule

8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal