WOD's & News

Check out what's going on at CrossFit Midtown

front squat

FRI 05.26.17 Memorial Day Weekend!

By | Bring a Friend Days, Events, News, WOD, Yoga | No Comments

Dan T. Picking up the Sandbag for a carry!


CFM Upcoming Events

Sat & Sun, May 27th & 28th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Lana Wilson and Sunday 12:15 pm with Will Milne. 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! Click here for more details and to join us for Yoga!

Yoga with Will


Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: 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- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3


And coming Saturday...

Partner WOD: TBA!

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Will Milne

MON 05.01.17

By | WOD | No Comments

Brad


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap] 3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load and reps for Squat and time for WOD.
Ex: 315#, 9:49 L2+


And coming tomorrow...

A. Hang Power Clean: In 20 minutes complete as many rounds as possible (AMRAP) of
1 Hang Power Clean
(m = 45/95/135, w = 35/65/95) + (10/5# per round).

B. “Dip Stick”
AMRAP 15:

15 Box Jump Overs (24/20″)
12 Pushups (L2/L3+ = Ring Pushups)
9 Power Cleans (m = 75/115/155, w = 55/85/105)

Post max load for hang power clean and rounds and reps for AMRAP. Ex: 235, 5+7 L3+.

WED 04.26.17

By | WOD | No Comments

Tom


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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: Work up to a heavy single at 90% 1 RM

B. High Hang Squat Clean: Heavy single

C. Squat Clean: Heavy single

Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#

And coming tomorrow...

A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.

B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! 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 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

MON 03.27.17

By | WOD | No Comments

#backtobusinessmonday Coach Anthony


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.

Upcoming Events

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him...as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! 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 15th.

TUES 3.14.17

By | WOD, Yoga | No Comments

Christina and Zac keeping a solid midline through the ring row.


Today's schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster: 4 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (m = 45/75/100, w = 35/55/70)
8 Pullups
10 Shoulder to Overhead (m = 45/75/100, w = 35/55/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3.

And coming tomorrow...

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total reps for AMRAP. Ex: 210#, 95.

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy's Day.

We will have guiness and green cider and some traditional cornbeef and cabbage...anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.


Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

TUES 02.21.17

By | WOD, Yoga | No Comments

Christina demonstrating an incline pushup


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: 5-4-3-2-1 working up to a heavy single.
(Start at 70% 1 rep max- 75- 80- 85- 90%)

B. 25-20-15-10-5 Rep Rounds [16 Minute Time Cap]:
Goblet Squats (m = 16/24/32, w = 12/16/24 kg)
Toes to bar
Cal Row

Post load for Front Squat and time for WOD. Ex: 285#, 15:24 L3

And coming tomorrow...

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+


Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

TUES 01.31.17 “New Year Test 2.0”

By | Lurong Resolution Challenge, WOD, Yoga | No Comments
Coach Travis Open 16.5. Friday Night Lights (FNL). returns to CFM on Friday, February 24th at 7pm!

Coach Travis Open 16.5. Friday Night Lights (FNL). returns to CFM on Friday, February 24th at 7pm!


Today's schedule

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

Workout of the Day (WOD)

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “New Year Test 2.0”
7 Minute AMRAP
5 Front squats (m = 65/95/155, w = 35/65/115)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3

And coming tomorrow...

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.