WOD's & News

Check out what's going on at CrossFit Midtown

wallballs

MON 07.09.18

By | WOD | No Comments

Michelle practicing her rope climb technique using a foot clamp to help stand up and pull-up to chin over the bar.


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. Push Press
5-5-5-5

B. 3 Rounds
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Post load for time and time for WOD. Ex. 215#, 13:10 Rx

And coming tomorrow...

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

CFM Upcoming Events

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

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 06.15.18

By | Partner WOD, WOD, Yoga | 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- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica

Workout of the Day (WOD)

AMRAP 15
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Score rounds + reps for AMRAP. Ex: 4+72 Rx.

And coming Saturday...

“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
- 1 min Rest -
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM] 10 Power Snatch
- 1 min Rest -

1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.

After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.

Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3

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

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

Thursday, June 21st: 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 May BAF Day! We look forward to the next BAF Day in June. 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!

MON 06.11.18

By | WOD | No Comments

Kathy


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- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Sprints
8 x 250m
1min Rest Between each attempt

B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)

Post slowest row time and time for the WOD

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

TUES 06.05.18 “Power Ball”

By | WOD, Yoga | No Comments

Hannah


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)

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

And coming tomorrow...

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

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

FRI 05.04.18 May The 4th Be With You!

By | Partner WOD, WOD, Yoga | No Comments

"Do or do not!" Yoda T-shirt


Today's schedule

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

Workout of the Day (WOD)

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


And coming Saturday...

Partner WOD
Stone Mountain

6 x 200m Run (relay style)
30 Power Clean (m = 95/115/135, w = 65/85/95)
40 Burpees
500m Row (each partner)
40 Burpees
30 Power Clean
6 x 200m Run

All reps are team totals. One partner working at a time.

Post time to complete WOD, Ex: 34:36 L3

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. Bench Press
15 minutes to work up to a 3 RM

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

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