WORKOUT OF THE DAY

rira

MON 11.4.13 Congrats CFMakeover winners!

By | CFMakeover, WOD | One Comment

CFMakeover results

Congrats to everyone who completed our first CFMakeover!
We crowned the winners at Thurs night’s Halloween party. Here are the results:
1st place male- Patrick/P-Lane
1st place female- Hope
2nd place male- Dozier
2nd place female- Amanda C
Get Swole winner- Emilio
Honorable mention (WOD improvement)- Stuart & Shannon
Honorable mention (Physique change)- Zack & Christine

Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff.

imageCongrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon)

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3×5 workups
B. 5 rounds for total reps of:
15 seconds DUs or singles, Rest :45
15 seconds weighted or strict pull ups, Rest :45
15 seconds burpees, Rest :45

And coming tomorrow…

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

TUES 8.13.13 STRONG! screening

By | Events, WOD | No Comments

STRONG! screening & PRIDE fundraiser is this Fri!

Help us support the Atlanta PRIDE committee as we celebrate our new Olympic Lifting coach Cheryl Haworth. Get your tickets here – NOW just a $5 donation to join the fun!

POSE Running seminar is this Sat, Aug 17

Join Coach Amy for an hour of skills & drills practice to make you a more efficient runner! Register here today for the Early Bird $15 price.
IMG_7969Congrats to all who finished this summer’s To Helen Back Challenge! Our prize winners are Chris H (not pictured), Anastasiya, Ellen, Dave, Tirzah, Allison J, Brianne & Stuart. Thanks to VitaCoco, Big Peach Running Co, Parq, Rira & the Nook for donating prizes!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. Hang snatch
3-2-1-3-2-1
C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest)

And coming tomorrow…

A. Deadlift: 5-5-5+
B. Every min on the min for 16 mins:
Even – 8 Lateral box jumps
Odd – 10 wall balls 20/14

MON 08.06.12

By | Uncategorized | 4 Comments

Thank you Rira!

Thanks to Dermot and the gang at Rira Irish Pub for hosting us on Saturday to watch the Olympics and roll some dice. And happy birthday to Uran & Graham!

Food as Fuel

Need some help with your nutrition but don’t know where to start? Be at the box Saturday at noon for CFM’s next Food as Fuel class. We’ll discuss the basics of the paleo lifestyle, review food logs and answer questions. If you plan to attend, email Alicia to get your food journal, complete it by Saturday and bring it with you to the event.

Massage deal

Here’s a note from Monica Miller (LMT, CCH, RYT200), CFM student and resident massage therapist, about her August special. Check it out:
As an avid Crossfitter & Massage Therapist I know what our bodies go through!
I’m offering a special for Midtown CrossFitters for the month of August: $49 for a one-hour massage
My specialty is the professional and amateur athlete & any tightness/pain that comes with the territory.
My clients include NASCAR & Le Mans racing drivers, NFL players, NBA & WNBA players,
and most importantly the owners, trainers & members of more than 10 CrossFit affiliates.
CrossFitters are my clients, my friends and the athletes I understand the most, because I am one of you!
I am trained in over a dozen types of massage including what I’m best know for…using ceiling mounted bars for back-walking!
Monica is located at the corner of 14th & Piedmont. Call or text 404.731.3891 to make an appointment.

Scott D & Jared

Workout of the Day

Back squat3 sets of 10, Rest 3:00
Helen
3 Rounds:
400m run
21 kettlebell swings 1.5/1 pood
12 pull ups
Cash Out:Wall stretch, 2 min each side

THURS 08.02.12

By | Uncategorized | 4 Comments

The Whole Life Challenge starts next month!

Can eight weeks change your life? Absolutely. From September 15 to November 10, CrossFit Midtown and other affiliates around the world will be buckling down to make positive changes and create healthy habits for ourselves. Read more here.
YES, eight weeks is a long time. But this challenge isn’t about eating perfectly paleo for 56 days. It’s about holding yourself accountable, tracking your behavior (workouts, nutrition, supplements, mobility) and IDEALLY, creating some healthy habits for yourself.
We’ll be having a Whole Life Challenge orientation at the gym in early September, to answer questions, discuss things like grocery shopping and meal planning, and set you up for success for this eight-week period. Registration opens August 15.

New classes

For the month of August, we’re trying out an 8pm class on MONDAY & WEDNESDAY nights. We’ll also add a 4pm class on Fridays. The 7pm Friday class has been cancelled due to very low attendance. If attendance is good, we’ll keep the classes on the schedule.

31 Heroes

This Saturday is the 31 Heroes Fundraiser WOD at 10 am. It’s a fun 31-minute partner WOD. If you don’t have a partner, don’t worry about it! Check out the link on the sidebar of this page to register. Dyer has offered to bring post-WOD adult refreshments. THEN we’ll head down the street to Ri-Ra…

Olympics Watch Party

This weekend: Sat, August 4th, 1-5pm at Rira Irish Pub. Get to know your fellow CFMers outside the gym as we watch some Olympics coverage of weightlifting, rowing, swimming, volleyball and more. THEN the party rolls right into URAN DAY… Uran’s bday celebration is Saturday night at Cypress Street Pint & Plate.

Baio shows the AirDyne who’s boss.

Workout of the Day

Back squat:4×5, 3 minutes rest
FOUR ROUNDS
12 Goblet squats 2/1.5 pood
6 Box jumps 30″/24″
CASH OUT:Wall stretch, two minutes each side