WOD's & News

Check out what's going on at CrossFit Midtown

#backtobusinessmonday

MON 07.02.18

By | WOD | No Comments

Jumping in to Monday like this!


Today's schedule

6a: All Levels CrossFit- Erica
7a: All Levels CrossFit- Erica
8a: Open Gym- Erica
12n: All Levels CrossFit- Michael
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. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+2 (building)

B. For Time [10 Min Cap]
21 Lateral Burpees Over the Bar
21 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
15 Hang Squat Snatch (95/65)
9 Lateral Burpees Over the Bar
9 Overhead Squat (95/65)

Post load for complex and time for the WOD.
Ex: 170#, 5:48 Rx


And coming tomorrow...

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.


CFM Upcoming Events

4th of July Week Holiday Hours
Monday regular
Tuesday abbreviated evening classes 4,5,6p. No yoga.
Wednesday CLOSED Happy Fourth!!
Thursday regular hours
Friday evening shifted 3:30,4:30,5:30p
Saturday regular hours

Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 "Ant" feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Thursday, July 26th: 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 June BAF Day! We look forward to the next BAF Day in July. 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!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

MON 06.25.18

By | WOD | No Comments

Kevin C


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
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)

3 Rounds for Time [15 min Cap]
12 Chest to Bar Pull Ups
12 Alt. DB Snatches (50/35)
Immediately into
3 Rounds for Time
12 Bar Muscle Ups
12 Alt. DB Snatches (50/35)

Post time for the WOD. Ex: 9:28 Rx.

And coming tomorrow...

Seated DB Press
4-4-4-4 (each arm)

EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters

Post load for press and EMOM. Ex: 50#, 95# Rx.

MON 06.11.18

By | WOD | No Comments

Kathy


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- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Sprints
8 x 250m
1min Rest Between each attempt

B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)

Post slowest row time and time for the WOD

And coming tomorrow...

"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

MON 06.04.18

By | WOD | No Comments

Aerobic Capacity track workouts.


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. Front Squat
4-4-4-4

B. For Time [12min Cap]
2 Rounds
10 snatches (135/95)
12 burpees
Then, 2 rounds
10 snatches (85/55)
12 burpees

Post load for squat and time for the WOD. Ex: 275, 8:10 Rx.

And coming tomorrow...

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

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

MON 05.14.18 Lurong Challenge Begins!!

By | Lurong Summertime Challenge, WOD | No Comments

1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.


CFM Upcoming Events

Lurong Summertime Challenge Starts Today Monday, May 14th! 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.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

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)

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps
25 Pull ups

Post time for the WOD. Ex: 12:48 Rx

And coming tomorrow...

"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

MON 05.07.18

By | WOD | No Comments

Ellen


CFM Upcoming Events

Registration for Lurong Summertime Challenge this week!! 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 14th.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

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. Hang Squat Clean
Build to Heavy Single

B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar

Increase by 3 reps each round

Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx


And coming tomorrow...

A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run

B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day

Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#