WOD's & News

Check out what's going on at CrossFit Midtown

front squats

TUES 06.12.18 “Summertime Complex”

By | Lurong Summertime Challenge, WOD, Yoga | No Comments

Marcela


Today's schedule

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

Workout of the Day (WOD)

"Summertime Complex"

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow...

A. Back Squat
8-8-8

B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar

Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx

FRI 05.25.18 Memorial Day Weekend!

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

Ellen


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

THUR 03.22.18 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Pat


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)

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
40 Situps
Rest 3 minutes
300m Run + 300m Row
300m Row + 300m Run
30 Air Squats
30 Situps
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
20 Situps

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats and situps at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow...

18.5
TBA!!

TUES 03.20.18

By | WOD, Yoga | No Comments

Alex B.


Today's schedule

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

Workout of the Day (WOD)

A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B

B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)

Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.

And coming tomorrow...

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video [https://www.youtube.com/watch?v=PboE7gQjklo]
B. Rep Rounds For Time [15 Minute Time Cap]:
18-15-12-9-6

Kettlebell Deadlift (m = 20/24/32's, w = 12/16/24's)
Slamballs (m = 15/20/30, w = 10/15/20)
50 Double Unders each round

Post load for deadlift and time for WOD. Ex: 275#, 9:34 L2

WED 01.24.18

By | WOD | No Comments

Cool down Hip stretch


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)

“Sean”
10 Rounds For Time [30 Minute Time Cap]:

11 Chest-to-bar Pullups
22 Front Squats (75/55)

Post time for the WOD. Ex: 22:30 Rx.

And coming tomorrow... Bring-A-Friend Day!!

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP

Teams of 2 or 3
Station 1 - AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 - 15/12 Calorie Row
Station 3 - 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

TUES 10.24.17 “Raising The Bar”

By | Lurong Championship Challenge, WOD, Yoga | No Comments

Kenny up at dawn and putting in some sledghammer work. #riseup


Today's schedule

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

Workout of the Day (WOD)

“Raising the Bar”

9 Minute AMRAP

8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Tips from Neal Maddox:

I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can't wait to see your improvements. - Neal Maddox - 7 Time Games Athlete

Post rounds and reps completed. Ex: 7+7 L3

Compare to 09.19.17

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.

MON 07.24.17

By | WOD | No Comments

Nancy


CFM Upcoming Events

Thursday, July 27th: 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!

#workouttoremember


Saturday, August 12th: 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 soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
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. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow...

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
20 Double Unders
14 Air Squats
1 Rope Climb (15ft)**

**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 5 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.