WORKOUT OF THE DAY

birthday wod

FRI 04.08.16 Midtown Fitness Week Starts Monday!

By | Events, Partner WOD, WOD, Yoga | No Comments

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Midtown Fitness Week

Ready to sweat? Just in time for Summer ’16, it’s going down! Midtown Fitness Week kicks off on April 11th and you’re invited to get fit, feel great and sample the best of Atlanta’s fitness studios! Vibe Ride, Fit To Be, CrossFit Midtown, Training Room ATL, The Mix, and Urban Body Studios have all joined forces to bring you a premiere wellness experience and a week of nutrition, fitness, and health awareness! Be sure to not miss this week for you can get free protein bar recipes here in Midtown Fitness Week! Click here for more details

CrossFit Midtown will be offering Yoga, SweatFit, and CrossFit classes during the week, also we will have available Healthxcel which is 100 % natural superfood powder blends . Buy your ticket for #midtownfitnessweek, get a second week FREE here at CrossFit Midtown! Exclusions apply, please see gym for details, descriptions of classes, and schedule.

CFM Team Oreo Hot Bods vs. the Red Velvet Dad Bods from FNL during the 2016 Open.

CFM Team Oreo Hot Bods vs. the Red Velvet Dad Bods from FNL during the 2016 Open using the new artificial gym turf

Today’s schedule

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

Workout of the Day (WOD)

TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)

Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups

Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3, a
nd coming Saturday Leg workouts from home.

Travis’s Purdy Thirty

For Time: [30 Minute Time Cap] Completed as a chipper like Dirty Thirty…
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row / 30 Cal Bike (Travis)

Post time to complete the WOD. Ex: 18:34 Rx

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
2p: CFM Eats Korean BBQ! Meet up at the gym at 1:30pm after yoga to carpool to the Korean BBQ restaurant.

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve

WED 05.15.13 Farewell Don & Nina!

By | Events, WOD | 3 Comments

Rowing class rescheduled THIS WEEK ONLY

This week’s rowing class will be held on Thurs night at 7p instead of Wednesday… we’ll be back on regular schedule next week.

Self-Defense seminar SATURDAY

CrossFit alone won’t protect you on the mean streets of Midtown… no seriously.
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CFM front room
Cost: $60 for CFM students, $70 for guests
Register here.

Last night’s birthday WOD… congrats to all who survived. Especially those who took the shot-drinking option.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!

And coming tomorrow…

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week’s weight according to Thurs blog).
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7… moved to Thurs night this week only!

TUES 05.14.13 Happy birthday to us!

By | Events, Ninja Training, WOD | 3 Comments

Happy First Anniversary to CFM!

Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂

Ninja training (run club) tonight at 7p with Lindsay

Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.

BIRTHDAY WOD at 8pm!!!

Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you!

Workout of the Day (WOD)

BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits.

All other classes –
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.

And coming tomorrow…

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!