Search

deadlift

Climbing that mountain one step at a time
Climbing that mountain one step at a time

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx

And coming tomorrow… 4th of July!

CLOSED

Coming Saturday… Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

THUR 07.03.14 Read More »

First day of WODs in the new space. Coach Ben at the 6pm.
First day of WODs in the new space. Coach Ben at the 6pm.

We’ve Moved

Our new location is at 1210 Spring St NW, Atlanta, GA, 30309 (click here for directions).

Today’s schedule

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

Workout of the Day (WOD)

4 Rounds (2 minutes work : 3 minute rest)
(m = 135:185 / w = 95:125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{AMRAP}: Back Squat**

**{As many reps as possible in remaining 2 minutes}: of Back Squats. Post total reps of Back Squat for 4 rounds. Ex: 14 Rx+

And coming tomorrow…

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

TUES 07.01.14 Read More »

30 second Plank Holds. Stuart checking the clock.
30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)

250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

B. Medball Bocce Ball!

THUR 06.26.14 Read More »

Team work makes dream work.
Team work makes dream work.

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

And coming tomorrow…

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

TUES 06.17.14 Read More »

Is there one more round? Killed It.
Is there one more round? Killed It.

Restorative Yoga

Monday’s at 7pm in the Front Room.
aboutRestorative Yoga, taught by Monica Miller, is a class designed to support proper functioning of the muscles, tissues, and joints needed for optimal athletic performance. Chronic tension and repeated tightening reduces range of motion, leading to poor posture, improper breathing, reduced mobility, and injury.

This class begins with a series of continuous postures, integrating breath and alignment, to increase flexibility in tight muscles and improve mobility, particularly in the spine. The class ends with long-held postures to stimulate hydration in your connective tissues, addressing joint range of motion limitations and to balance the nervous system. The class concludes with mind-training practices designed to teach you to activate your rest response. Optimal performance requires both stressing the body and allowing time for rest & recovery.

Join us after your 6pm WOD or reserve Monday nights at 7pm for restorative yoga.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift:5 Rep Max in 15 minutes

B. 4 Rounds For Time (24 minute time cap)
12 Deadlift (155/100)
16 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
20 8-yard Wall-to-wall shuttle sprints
Rest 2 minutes between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 13:47

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then…

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx

MON 06.02.14. Restorative Yoga Class at 7:00pm Read More »

Matt G. initiating the dip and drive for the hang power clean
Matt G. initiating the hang power clean

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

And coming tomorrow… Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

WED 05.28.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

And coming Saturday…

QPC Make-up Day

FRI 05.16.14 Quarterly Progress Checks Day 5 Read More »

Anna and Anne-Marie on Partner tire flips
Anna and Anne-Marie on Partner tire flips

YOGA Tonight: Monday, April 28th at 7:00pm in the front room with Monica Miller

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Screen-Shot-2014-04-21-at-5.41.56-PMScreen-Shot-2014-04-21-at-5.41.41-PM

CrossFit.com Programming Analysis: Part 1 by Jonathan Kinnick. CrossFit.com has been posting a single Workout of the Day (WOD) on their main page since 2001. This seemingly innocuous act has snowballed into the most disruptive fitness movement the industry has ever seen…(click here to read more)

Workout of the Day (WOD)

A. Deadlift: 4 sets of 5 working up to a heavy set of 5. Rest 3 minutes between sets.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for 5RM Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 385#, 64, 82.

And coming tomorrow…

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

MON 04.28.14 Read More »

Midtown Life Studio visits tonight!

Dr. Greg C. Graham will be providing movement & mobility consultations as well as soft tissue treatment (Active Release & Graston) at the box today from 4 to 7p.

Is a movement & mobility consultation right for you? Do you….

  • Have a nagging injury that doesn’t seem to be getting better?
  • Feel like you’re not seeing improvements in strength or ability after spending months in the gym?
  • Have a specific movement you just can’t do and don’t seem to be making any progress?
  • Cost: $35 (20 minute session, includes consult & necessary treatment/instruction)
    For more information about services provided visit our website.

    Logo

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Skill Work Double Unders:
Every minute on the minute (EMOM) for 10 minutes
40 seconds: Max Consecutive Double Unders (DUs)
20 seconds: Rest

Score = (Total Consecutive DUs from 10 minutes) / 10

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Shoulder to overhead (16/8kg kettlebells)
Double Unders Again

Score total reps from each TABATA ex: (210 / 46 / 65 / 189 )

And coming tomorrow…

A. Deadlift: 4 sets of 4. Working up to a heavy set of 4.

B. 5 Rounds for time:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

TUES 04.08.14 Read More »

CrossFit Midtown Attorney Challenge Competition. Part 1: Fran
CrossFit Midtown Attorney Challenge Competition. Part 1: Fran

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minutes REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP plus total repetitions for entire WOD
(ex: 82 + 56 + 20 = 158)

And coming tomorrow…

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

WED 04.02.14 Read More »

Scroll to Top