WOD's & News

Check out what's going on at CrossFit Midtown

T2B

TUES 07.03.18

By | WOD | No Comments

Camille and Carey


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

Workout of the Day (WOD)

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.


And coming tomorrow...

CFM Closed. Happy 4th of July

Holiday Travel Workout: TBA!!

FRI 06.29.18 Captain America WOD Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments

Running for Aerobic Capacity Track Session #ShadesLikeDamon


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. Deficit Double KB Sumo Deadlift
12-12-12-12

B. AMRAP 7
200m Run
10 Toes to Bar
10 Deadlifts (135/95)
-3 Min Rest-
AMRAP 7
200m Run
10 Box Jumps (24/20)
10 Shoulder to Overhead (115/75)

Post load for Deadlift and rounds plus reps for each 7 min AMRAP,
Ex: 70’s, 3+12 Rx, 3+15 Rx.


Ellen and Sarah on the Heavy Bag in the Captain America Partner WOD!


And coming Saturday...

Captain America Partner WOD
20 Minute AMRAP

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.


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
2p: CFM Pool Party at Nancy M's!!

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, June 30th: CFM Pool Party at Nancy M's starts at 2 PM! Come splash around and hang out with your CFM boos and dudes! There will be sand volleyball, spike ball, and tons of food made fresh on the grill. Bring some cold beverages and enjoy some fun in the sun!

#sunsoutgunsout #earnyourparty #cfmpoolpartysteps #shadeslikedamon


Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 "Ant" feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

ANT-MAN Partner WOD on Saturday, July 7th!


Thursday, July 26th: 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!

Saturday, August 11th: 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 soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

WED 06.06.18

By | WOD | No Comments

Carey


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
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Muscle Up Progressions
Max reps in 10 min

B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row

Post time for the WOD. Ex: 12:21 Rx

And coming tomorrow...

For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Post the time for the WOD. Ex: 11:10 Rx.

WED 05.16.18

By | WOD | No Comments

Camille


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- Michael

Workout of the Day (WOD)

Split Squat
4 x 5/5

21-18-15-12-9 Rep Rounds
Kettlebell Swings (70/53)
Toes to bar
Pistols

Post load for squats and time for the WOD. Ex: 100#, 11:09 Rx

And coming tomorrow...

Partner WOD (relay style) [30 Min Cap] 4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

CFM Upcoming Events

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

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. Reserve your spot in advance here!

MON 05.14.18 Lurong Challenge Begins!!

By | Lurong Summertime Challenge, WOD | No Comments

1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.


CFM Upcoming Events

Lurong Summertime Challenge Starts Today Monday, May 14th! 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.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

Today's schedule

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

Workout of the Day (WOD)

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps
25 Pull ups

Post time for the WOD. Ex: 12:48 Rx

And coming tomorrow...

"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

MON 05.07.18

By | WOD | No Comments

Ellen


CFM Upcoming Events

Registration for Lurong Summertime Challenge this week!! 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 14th.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

Today's schedule

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

Workout of the Day (WOD)

A. Hang Squat Clean
Build to Heavy Single

B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar

Increase by 3 reps each round

Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx


And coming tomorrow...

A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run

B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day

Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#

THUR 05.03.18

By | WOD | No Comments

Brasher


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. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

And coming tomorrow...

A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift

B. AMRAP 8
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 KB Swings (53/35)

Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX