WOD's & News

Check out what's going on at CrossFit Midtown

wobble

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Thurs 06.14.12

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Grand Opening Celebration

Saturday from 5 to 8, join us at CFM to celebrate our Grand Opening and get to know your fellow members a little better. We'll have food, drinks and a DJ, and some of us will be going out to dinner afterward over at Steamhouse Lounge, so please join us. The more, the merrier!

The Quest for 500

If you've visited the CFM Facebook or YouTube pages, you know someone had the freaking awesome idea to do a dance to celebrate for every 100 Facebook fans we get. We're 50 fans away from 500, and hoping to hit the big 500 milestone BEFORE SATURDAY night so we can make one big dance video of party guests doing the WOBBLE at the Grand Opening. PLEASE spread the word on Facebook, ask your friends to LIKE our page (if you go to the CFM page and click SHARE, you can post a status update spreading the word), AND THEN, learn the Wobble for Saturday. I expect you all to be practicing in your offices today. DO IT!



Fran Challenge Prelims (NEW HEATS)

Sat 10 & 11am are the main heats. We prefer you do Fran then, BUT if Saturday AM doesn't work for you, we'll be running additional heats on Friday at 5:30 and 7pm (arrive at 5:30 or 7 to warm up...WOD ~6/7:30).
The sign-up sheet is in the box, or you can sign up here. EMAIL LIS TO CONFIRM YOUR HEAT, DIVISION AND T-SHIRT SIZE!

Dontcha wanna be Stronger, Faster and Healthier?

John from Stronger, Faster, Healthier will be here this weekend with some post-WOD protein and fish oil samples for you to try! Are you wicked sore since starting CrossFit? A good fish oil supplement will drastically reduce your inflammation and aid recovery. Try some this weekend... we have SFH Fish Oil in Vanilla, Tangerine, Lemon, Mint, and my personal favorite, Chocolate.

SundaySundaySunday

Free Park WOD - Sun 10am. Meet at the Piedmont Park sand volleyball courts
HOOVERBALL! - Sun 11am on the sand volleyball, er, HOOVERBALL courts.

WELCOME to Brianne, Erin and Marshall!



WELCOME to brand new members Kerry and Anna (KILLING the power cleans this AM). Great work guys!

Workout of the Day

Perform 2-3 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans. If you are working with less than 3/4 body weight, do an extra rep each minute (3 instead of 2).
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

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FRI 06.08.12

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Nutrition page!

Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow's Food as Fuel workshop. Don't miss it - Saturday at noon in the box.

This weekend:

Saturday
Classes - 9, 10, 11 am
Food as Fuel - Saturday, noon-1:30

Sunday
FREE WOD at lululemon howell mill - 10am
Hooverball at Piedmont Park sand vball courts - 11:30am


Congrats to Carlos on YET ANOTHER PR (personal record) last night.
We have temporarily renamed the bell in his honor :)

Workout of the Day

A. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work

B. The Wobble
20 Walking Lunge steps (total)
20 Pull ups
20 Box Jump 24/20"
20 Ring Dips
20 Knees-to-elbows
20 Double Unders
20 Kettlebell Swings 2/1.5 pood
20 Sit ups
20 Back Extensions
20 Wall Balls 20/14 lbs
2 Rope Climbs

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Thurs 05.31.12

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Grand Opening Party is Saturday, June 16th!

Please RSVP here if you haven't already. We'll be celebrating all our awesome members AND DOING THE WOBBLE. Dancing won't be required, but it will be highly encouraged. Please begin practicing now:

I can't believe this was the first video I embedded on our blog.

BUT we can't WOBBLE until we get 500 FANS. Please share our page on Facebook and help CrossFit Midtown hit the 500 fan milestone!

SAVE THE DATE: Goal-Setting Workshop, Wed July 11th at 7pm

Rachel from the new Lululemon Howell Mill store is hosting a goal-setting workshop at CFM on Wed, 7/11 at 7 pm. We'll work on some short- and long-term vision building and goal setting. Mark your calendars now to set some BHAGS (awesome acronym, right? Big, Hairy, Audacious Goals!).

Free Piedmont Park WODs

Did you know we do a free WOD in the park every Sunday at 10 am? Join us this Sunday at 10 for a WOD (open to the public and suitable for all skill levels). We'll meet in the meadow near Park Tavern for a WOD, THEN we'll head over to the sand volleyball courts to play HOOVER BALL. Don't worry, if you don't know what Hoover Ball is, we'll teach you. Carlos is a pro and will be coaching the crew this Sunday!!
So meet in the meadow at 10 am OR at the sand volleyball courts at 11 am. See you Sunday!


Workout of the Day

Bear Complex
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds - work up to max load

There is no time component - once you start a round you can rest at any time during the sequence EXCEPT with the bar on the ground.

Penalty for dropping the bar mid-round (without finishing your five reps/cycles) is 5 burpees (for each drop), payable at the end of the WOD.

Advanced athletes - count only unbroken rounds. No penalties, just drop weight or try again, until you get all five rounds unbroken.