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FRI 04.13.18

By | Partner WOD, WOD, Yoga | No Comments

Coach Stacy


Today's schedule

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

Workout of the Day (WOD)

For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)

Post time for the WOD. Ex: 17:13 L2

And coming Saturday...

"Calvin & Hobbes"

Partner WOD
12 Rounds [24 Minute Time Cap]


6 Box Jumps (m = 20/24/30, w = 16/20/24)** -- Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) -- Partner handstand hold
12 Toes to bar -- Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

Partners may partition the rounds and reps any way. Rounds and reps are team totals. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

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

And coming Sunday...

A. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
30sec KB Front Rack + Suitcase Hold (24's/16's kg)
[Each Partner Starts at a different Station]
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 07.04.17 Happy 4th of July!

By | Holiday Travel Workouts, WOD | No Comments

Your friendly neighborhood CrossFit Gym in Midtown, Atlanta


Holiday Travel WOD

CFM closed today. Happy 4th of July!!

50 burpees for time.
Every minute on the minute complete 5 V-ups (V-situps). - start with burpees
Rest 4 minutes and complete another round.

Post time to complete all burpees. Ex: 5:45/6:25 Rx.

And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)

1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row

Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.

CFM Upcoming Events

Monday, July 10th:"Own Your Eating" Nutrition Workshop at CFM from 6-8pm.

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!

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. #rememberthefallen #workouttoremember

FRI 08.12.16 Lurong Info Meeting Tonight!

By | Lurong Championship Challenge, Partner WOD, WOD, Yoga | No Comments
Amanda K.

Amanda K.


Upcoming CFM Events

Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th.
Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Lurong Championship Fitness & Nutrition Challenge Information Session- Michael

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-...
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday...

“Keep It Up”
Partner WOD
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]
Post time to complete WOD Ex. 13:55 Rx.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve

THUR 05.05.15

By | WOD | No Comments
Dip, drive, press: push press sequence for 6am crew.

Dip, drive, press: push press sequence for 6am crew.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 6 Rounds [15 Minute Time Cap]
15 AbMat Situps (Rx+ = V-ups)
12 Kettlebell Swings (m = 24/32, w = 16/24 kg)
9 Cal Row

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

And coming tomorrow...

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. Nancy [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

FRI 08.14.15 Lurong Living Championship Challenge Early Registration Weekend!

By | Events, Lurong Championship Challenge, Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion!

Early Registration ends this Sunday, August 16th. Sign up today.
Click here to unleash your inner Champion!


CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! Early registration is $29.95 and closes this Sunday, August 16th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.

Rodrigo and Zach on starting on Overhead Squat Ladder

Rodrigo and Zach starting an Overhead Squat Ladder


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- Richard
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-...
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday...

Partner WOD: “Keep It Up”
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals.

Post time to complete WOD Ex. 13:55 Rx.


Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve