hang clean

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

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- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

And coming Saturday…

A. Kipping Pullups Progressions: Spend 10 minutes working on kipping pullups.

B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
4 Rounds
20 Pullups*
30 Pushups*
40 Air Squats*
200m

To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold (m = 24’s/32’s, w = 16’s/20’s kg) while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.

Post time to complete WOD. Ex: 17:35 Rx+

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Justin
12p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer

FRI 07.24.15 Read More »

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- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

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

A. 500m Row For Time

B. Partner WOD: 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners pick up where the other partner finished.
5 Burpees
10 Goblet Squats (16/8)
15 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 Rx.

WED 04.22.15 Read More »

Dan W. power snatch lockout — Dan W. power snatch

Bring-A-Friend Day Thursday

BAF is going to be this Thursday 11/20 all classes. Invite a friend or family member to join you for an all levels beginner friendly partner WOD!

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

TUES 11.18.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
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 (WOD)

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time: [12 minute time cap]:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

And coming tomorrow…

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

THUR 09.04.14 Read More »

Food as Fuel Nutrition Q&A is Thurs night!

We LOVE it when you share your goals on the board every month at CFM. Many of this month’s goals revolve around “getting shredded” or “finding my abs” or some other form of losing body fat. Well guess what… your nutrition is about 70% responsible for your physique. If those ab muscles are covered up with body fat, you’re never gonna see them.
So come out Thursday night to learn how basic eating habits like eating whole foods, using proper supplements, and pre/post workout nutrition can help you look, feel and perform better… and maybe even bring those abs out to play this summer.
If you have specific questions or concerns, post them here in the comments OR on the FB event page and we’ll be sure to cover it!

Join the fun with Lindsay’s Ninja Training class tonight at 7p (meet at CFM at 7 or Piedmont Park Active Oval at 7:15p)
Gymnastics class with Coach Cassie is tonight at 8p. WE ARE WORKING ON BODYWEIGHT EXERCISES NOT TRAINING FOR THE OLYMPICS. Don’t be afraid to give it a try!
Tonight’s 8p Gymnastics Workout:
Skill: Handstand Push Ups (kipping progressions)
WOD:
3 Rds for Quality of –
5 In/Outs (with push up and dip) on parallettes
10 Ring Rows (feet elevated above ring height)
10 sec L-Hold on Rings

Workout of the Day (WOD)

A. Hang clean: 2-2-2-2-2
B. Complete 4 rounds (30 min cap)
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight during a round. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.

And coming tomorrow…

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of –
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!

TUES 06.11.13 Food as Fuel is THURSDAY 7p Read More »

Rowing class rescheduled THIS WEEK ONLY

This week’s rowing class will be held on Thurs night at 7p instead of Wednesday… we’ll be back on regular schedule next week.

Self-Defense seminar SATURDAY

CrossFit alone won’t protect you on the mean streets of Midtown… no seriously.
Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking
• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CFM front room
Cost: $60 for CFM students, $70 for guests
Register here.

Last night’s birthday WOD… congrats to all who survived. Especially those who took the shot-drinking option.

Workout of the Day (WOD)

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (add weight to negstives if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!

And coming tomorrow…

A. Back squat: 5-5-5+
Three sets. Rest 2-3 minutes between sets. Use same weight all sets. Last set is a BURNOUT set. Go to FAILURE. Use 75% of 1RM OR adjust last week’s weight according to Thurs blog).
B. 5 Rounds for max reps: 1) One minute max reps wall ball two-fers 20/14# 2) One minute max reps rope climb 3) Rest
Start at any station & rotate for 5 rounds
Beginners: sub wall balls & ring rows

ROWING CLASS AT 7… moved to Thurs night this week only!

WED 05.15.13 Farewell Don & Nina! Read More »

Happy First Anniversary to CFM!

Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier!
Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! 🙂

Ninja training (run club) tonight at 7p with Lindsay

Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD.

BIRTHDAY WOD at 8pm!!!

Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake!

Self-Defense seminar with Walter is Saturday

Learn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register here.

Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you!

Workout of the Day (WOD)

BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits.

All other classes –
A. Hang snatch: 2-2-2-2-2
B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight)
C. For time: 10 OHS :10 plank hold
10 OHS :20 plank hold
10 OHS :30 plank hold
10 OHS :40 plank hold
10 OHS :50 plank hold
*Use 75% of the weight from part B.

And coming tomorrow…

A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible)
B. “THE DONALD”:
For time – 21-15-9
Hang clean 135/95
Double unders (singles x 3)
As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!

TUES 05.14.13 Happy birthday to us! Read More »