WOD's & News

Check out what's going on at CrossFit Midtown

MON 06.19.17

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"Lift all the weights. Eat all the cookies." Amanda


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps on 4th set.

B. 3 Minutes As Many Rounds As Possible (AMRAP):
8 Burpee Box Jumps (m = 20/24/30, w = 16/20/24”) Step Down Only
10 Air Squats
12 1-arm Alternating Kettlebell Snatch (m = 16/20/24 w = 8/12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.

Post load and max reps for 4th set of Back Squat. Post total rounds + reps from 3 cycles.
Ex: 375# 4 reps, 7+2 L3.


And coming tomorrow...

A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: Strict 6 reps, (68) Rx


CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

FRI 06.16.17

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Cool for the summer!


Today's schedule

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

Workout of the Day (WOD)

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m = 95/135/165, w = 65/95/110)
10 Box Jumps (24/20)
3 Hang power clean
10 Slamballs (20/15)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 L3


And coming Saturday...

“Cutoff” Competition of 1v1 or 2v1 or 2v2.

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:


SECTION 1
40 Double Unders**
4 Tandem Burpees

SECTION 2
100m Sprint
Clean & Jerk (m = 95/135/185, w = 65/95/125). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent team finishes 4th Tandem Burpee.(~)
Rest 2 minutes between matches.

**Scale to 20 (Single + DU), Speed Step (1:1, R+L = 1) or further to Singles (2:1)
(~)Both partners must finish their 4th Tandem Burpee and then yell/call “Cutoff!”. Until “Cutoff” is yelled other team may still complete C&J.

Reps for Double unders, burpees, and distance for sprint are individual totals. Both partners working at the same time on the same movement to complete their individual total. Teams competing against each other should use the same 2 bars for C&J provided athletes are all doing Rx or all doing the same scaled weight.

Team with most Clean & Jerk after 3 matches wins “Cutoff!”

Post team total C&J completed from 3 matches.
2v2 Ex: 107 vs 95 L2.
2v1 Ex: 65 (L1) vs 32 L3 -- Team of 2 wins because reps/person = 32.5!
1v1 Ex: 42 vs 37 L3


Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

THUR 06.15.17

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Tom, Jonathan, and Stacy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: 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- Brianna

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD [24 minute time cap]: 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

And coming tomorrow...

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m = 95/135/165, w = 65/95/110)
10 Box Jumps (24/20)
3 Hang power clean
10 Slamballs (20/15)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 L3


CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

WED 06.14.17

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Sarah demonstrating correct positioning for double unders.


Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28 Rx


And coming tomorrow...

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD [24 minute time cap]: 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

TUES 06.13.17

By | WOD, Yoga | No Comments

Coach Anthony


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“High Five Test”

5 Minute AMRAP of:
10 Power Snatches* (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

Rest for 2 Minutes

5 Minute AMRAP of:
10 Front Squats** (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

*L1/L2 = Ground to Overhead anyway
**L3 = Overhead Squats

Post total reps from both AMRAPs. Ex: 165 L3


And coming tomorrow...

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28 Rx


CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

MON 06.12.17

By | WOD | No Comments

Damon


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
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. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. 5 Rounds [10 minute time cap]
9 Shoulder to overhead (S2OH) (m = 65/95/125, w = 45/65/85)
200m Run

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 50).
Ex1: 165# 6 reps, 8:53 L2
Ex2: 115# 9 reps, 46 L2


And coming tomorrow...

“High Five Test”

5 Minute AMRAP of:
10 Power Snatches* (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

Rest for 2 Minutes

5 Minute AMRAP of:
10 Front Squats** (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

*L1/L2 = Ground to Overhead anyway
**L3 = Overhead Squats

Post total reps from both AMRAPs. Ex: 165 L3


CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

June 2017 Member of the Month, Damon Lopez

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CrossFit Midtown is very excited to announce our June 2017 Member of the Month, Damon Lopez! Even though he is new to CFM, Damon has quickly become one of most involved members here at CFM. Read on to learn more about Damon and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!




Name: Damon Lopez
Nickname: N/A
Age: 28
Hometown: Warner Robins, GA
How did you get exposed to CrossFit? I am one of those guys who watches people workout on TV and thinks “I can do that.” A friend of mine who had already been doing CrossFit for a few months wouldn’t shut up about how amazing it was so we sat and watched a couple hours’ worth of old CrossFit Games montages. He started telling me all his stats and I thought, “I can beat that.” I was wrong for the most part, but the long distance competition gave me a reason to keep showing up and keep getting better.

What brought you to CrossFit Midtown? I had been doing CrossFit for almost two years in Savannah when I decided I was going to move to Atlanta to take a different job. I asked the coaches there about where to go in Atlanta and we looked at the programming some of the gyms were offering. CFM seemed like a solid fit and once I put about a week in it just felt like an extension of home.

What was your very first day at CrossFit Midtown like? Humbling. I had not been working out very much at all in preparation for the move to Atlanta, and as a result, my cardio definitely suffered. My first few weeks at CFM were tough (they are still tough but hey….if it was easy everyone would do it), but that first day back with a proper workout really put me on the ground.

What changes have you seen in your overall health and fitness level since starting CrossFit? I am certainly stronger than I have ever been. Endurance is on the way back up, and probably the biggest change is paying more attention to what I eat. CrossFit obviously puts most of the emphasis on the workouts themselves and statistics, but there is always and underlying current of eating healthy to support performance. Much more flexible now than ever too which is embarrassing considering I am still probably the least flexible person at the gym (#progressnotperfection)



What kind of changes have you you experienced since starting CrossFit that were completely unexpected? I did not expect to enjoy the community events (BBQ, anniversary, the open, going to the movies etc) as much as I do. Especially moving to a new city and not really knowing anyone it is nice to come into a great group of people and feel welcomed.

Favorite WOD: Definitely the “Marvel Galaxy” WOD. Super creative. Nothing says functional fitness like pretending to be a super-hero for a whole workout.

Least favorite WOD: Can’t say I have a least favorite WOD. I even enjoy the ones that totally gas me just because I know I got something out of it. That being said some of the more skill-based movements (Muscle ups, Toes 2 bar in particular) are frustrating somedays.

Favorite CrossFit Midtown moment: Probably getting to join a team to go try the Ultimate Spartan Team Challenge course. It was awesome to go through the crazy obstacles.



Hobbies, Talents and or Interests Outside of CrossFit: I am big into gaming, movies, and comics. I am also in the baby steps stages of developing Virtual Reality headset apps

Advice for new CrossFitters: No one will be impressed if you injure yourself with bad form to get 1 or 2 more reps. Definitely better to scale and finish properly week after week than to over-do it and be out for a month. Do not be afraid to ask the coaches questions. Take care of yourself. No ripped hands are not cool; Rhabdo is not a badge of honor. Do not drop an empty barbell!