Cal Row

Kathy likes dropping it low during some overhead squats

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Erica
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- Anthony

Workout of the Day (WOD)

A. Snatch Complex

Every 90sec for 8 rounds

Snatch Deadlift + Hang Squat Snatch (position 2) + 2 OHS

B. Snatch Gone Bad

1 min max effort Squat Snatch (135/95)

1 min max effort Air Squat

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (115/75)

1 min max effort HR Push Up

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (95/65)

1 min max effort Burpee Over Bar

1 min max effort Cal Row

Post load for snatch complex and total reps for Snatch Gone Bad. Ex. 135#, 220 reps Rx

And coming tomorrow…

A. Front Squat

1-1-1-1-1

B. AMRAP 15

3, 6, 9, 12, 15…

Deadlift (225/155)

HSPU

Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx

CFM Upcoming Events

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 07.16.18 Read More »

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)

AMRAP 20
200m Run
20/15 Cal Row
15 DB Thrusters (50/35)
15 Pull Ups

Post rounds + reps for AMRAP. Ex: 3+255 Rx.

And coming tomorrow…

AMRAP 5
Buy-In: 80 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jumps (24/20)
-Rest 3 min-
AMRAP 5
Buy-In: 80 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jumps
-Rest 3 min-
AMRAP 5
Buy-In: 80 Double Unders
6 Power Cleans (185/125)
4 Burpee Box Jumps

Post total reps of cleans and burpees. Ex: 152 Rx.

MON 06.18.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

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

Post time for the WOD. Ex: 8:45 Rx

And coming tomorrow…

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

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

THUR 06.14.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
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. Ring Muscle Up Progressions
Max reps in 10 min

B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row

Post time for the WOD. Ex: 12:21 Rx

And coming tomorrow…

For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Post the time for the WOD. Ex: 11:10 Rx.

WED 06.06.18 Read More »

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

FRI 05.25.18 Memorial Day Weekend! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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)

Partner WOD (relay style) [30 Min Cap]
4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

And coming tomorrow…

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx

THUR 05.17.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row

Post few reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (30/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 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

And coming Sunday…

A. 50m Max Weight Sled Push

B. 3 Person Team, 5 Rounds
100m Sled Push (90/50)
10 Sand Bag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
Each Partner Starts at a different Station

Post load for sled push and time for WOD. Ex: 280#, 16:10 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 04.27.18 Marvel Galaxy WOD coming Saturday! Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)

B. Snatch:
10 minutes to work to a heavy single (power or full)

Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#

And coming tomorrow…

A. Back Squat: 10-8-6-4-2

B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders

Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.

WED 04.11.18 Read More »

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: Strength Training/Open Gym- Michael