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TUES 11.15.16 “Nasty Women”

By | WOD, Yoga | No Comments
Jeannette and Ashley leading the team on the run.

Jeannette and Ashley leading the team on the run.


The Girls

Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Nasty Women”
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30

4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30

4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)

Post total reps from each AMRAP. Ex: 121, 77, 38 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow...

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)

Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!


Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

** Save the Date! **
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

FRI 08.19.16 “Fran”

By | Events, Quarterly Progress Checks, WOD, Yoga | No Comments
Sarah completing overhead walking lunges

Sarah completing overhead walking lunges


Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place!
Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Wednesday, August 24th: 7:30pm. Advance free screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today's schedule

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

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday...

CrossFit in the Park. We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade 2-4pm as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP

Saturday Schedule

11a: Open Gym- Travis
12:15p: Yoga- Monica. Click here to reserve
2-4p: CrossFit at the Park

Sunday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 04.08.16 Midtown Fitness Week Starts Monday!

By | Events, Partner WOD, WOD, Yoga | No Comments
Reach new fitness heights!

Reach new fitness heights!


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! Click here for more details

CrossFit Midtown will be offering Yoga, SweatFit, and CrossFit classes during the week. 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.


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


And coming Saturday...

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

FRI 02.19.16 “Fran”

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!

Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Travis

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday...

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner "Wittman" [20 Minute Time Cap]
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: Open Gym- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 08.21.15 “Fran”

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Tina and Sarah Double Kettlebell Clean

Tina and Sarah Double Kettlebell Clean


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- Michael

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday...

Partner "Kelly"
Five rounds for time of:
Run 400 meter relay
30 Box jump, 24"/20" (Step downs only)
30 Wall ball shots, 20#/14# to 10'

Rounds, distances, and reps are team totals. Partners alternate 100m or 200m to reach a team total of 400m. For box jumps & wall balls, one person is working at a time. Box jumps cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55 Rx


Saturday Schedule

9a: Open Gym- Ellen
10a: Open Gym- Ellen
11a: All Levels CrossFit- Justin
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 04.09.15

By | WOD | No Comments
The 2015 CrossFit Open Is Over...Now What? Now that it’s over, an athlete might feel a huge sense of relief, but return to training with somewhat of a dilemma. After the all, the Open commanded so much of our attention and goals over the past month—which leaves many a CrossFit athlete asking themselves an unfamiliar question: ...What's Next? Click here to read more "Box Life Magazine"

Team WOD. Team Rest.

Team WOD. Team Rest.

Today's schedule

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

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 (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict pullups)

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

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

Post time for WOD. Ex: 15:30 Rx

And coming Saturday...

A. 12 Minute EMOM
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 2 Tire flips

B. Chipper [16 Minute Time Cap]
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

**Chipper may be scaled and broken into rounds of smaller reps. If resting/pausing for more than 10 seconds transition to next movement down the line and cycle through movements until total rep counts are complete.

Post time or total reps completed if time capped. Ex: 10:15 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.20.15

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Who loves bacon!?

Who loves bacon!?

Today's schedule

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

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday...

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner "Wittman"
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym