WOD's & News

Check out what's going on at CrossFit Midtown

kettlebell swings

TUES 11.27.18

By | WOD | No Comments

Carmen getting set to snatch.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during AMRAP. Ex: 185#, 7+12 Rx

And coming tomorrow...

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

WED 11.21.18

By | WOD | No Comments

Scorpion Stretch


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds
Each For Time

10 Kettlebell Swings (70/53)
20 Alternating DB Snatches (50/35)
50 Double Unders
20 DB Walking Lunges (50/35)
10 Kettlebell Swings (70/53)
2 min rest between each round

Post time to complete each round. Ex: 3:45, 3:47, 3:46, 3:48, 3:45 Rx

And coming tomorrow...

CLOSED! HAVE A HAPPY THANKSGIVING!

MON 10.08.18

By | WOD | No Comments

Awesome job on your first classes this weekend Coach Damon! CFM is so lucky to have you on the team!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Michael
7:30p: All Levels CrossFit- Michael
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bent Over Barbell Rows (supine grip)
8-8-8-8-8

B. AMRAP 14
10-20-30-40-50
Kettlebell Swings (53/35)
Situps
100m Double KB Farmer Carry each round (53/35's)

Post heaviest load and rounds + reps completed during WOD. Ex 135#, 5+11 Rx

And coming tomorrow...

A. Lurong WOD 4

AMRAP 6

1 Clean & Jerks (155/105)
2 Weighted Lunges (155/105)
3 Clean & Jerks
4 Weighted Lunges
5 Clean & Jerks
6 Weighted Lunges
7 Clean & Jerks
8 Weighted Lunges
9 Clean & Jerks
10 Weighted Lunges
...continue pattern until cap

Post rounds, reps and level completed. Ex 5+6 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!

TUES 09.04.18

By | WOD, Yoga | No Comments

Coach Pietsch pressing through stacked shoulders.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Push Press
3-3-3-3-3

B. 7 Rounds
35 Double Unders
7 Kettlebell Swings (70/53)
5 Strict Ring Dips

Post load for heaviest set of 3 and time for WOD. Ex 185#, 10:22 Rx

And coming tomorrow...

A. Squat Clean (Touch & Go)
3-3-3-3-3

B. 3 Rounds
200m Run
10 Squat Cleans (115/75)
250m Row
20 Push Ups

Post load for T&G squat cleans and time for WOD. 205#, 13:54 Rx

WED 07.18.18

By | WOD | No Comments

Dumbbell Thursters


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica

Workout of the Day (WOD)

A. For Time [30 min cap]
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running

Post time for the WOD. Ex: 28:40 Rx.

And coming tomorrow...

A. EMOM 12
8 Seated DB Strict Press
10 Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

TUES 07.10.18

By | WOD, Yoga | No Comments

Stacy helping Jay get flexy with some cool down stretchy.


Today's schedule

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

Workout of the Day (WOD)

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

Post time for WOD. Ex. 9:48 Rx


And coming tomorrow...

A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post load for 3 rep and heavy single and time for the WOD. Ex: 230#, 270#, 20:40 Rx.

THUR 05.24.18 Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

Turk P. lunge stretch


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. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. Helen [15 Minute Time Cap] 3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups*

*Scale to BBAP 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow...

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

CFM Upcoming Events

Thursday, May 24th: Bring-A-Friend Day! 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!

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!

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.