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WED 02.13.19 Mobility Night at 6:30 PM!

By | WOD, Yoga | No Comments

Mike and Damon. The force is #cfmstrong.


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 32
Min 1 - 200/150m Run
Min 2 - 30 sec Chin Over Bar Hold
Min 3 - 20 Jump Lunges
Min 4 - 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2.


And coming tomorrow...

TBA

2019 Open at CrossFit Midtown

By | CrossFit Games, Events, WOD | No Comments

Celebrate completing each Open workout!


8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2019 Open begins soon!

CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week.

#cfmstrong on 3-2-1!


Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM 3 months or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Each workout has an Rx and Scaled option so you can find the level that will be challenging for your each week.

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!


Sign Up and Join Team CFM!


1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM and your workout buddies?

Kathy and Nancy


Watching the Open at FNL!


2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

Akins kippin' it real big


4. You're signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There's never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.


5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

Coach Mike and Travis taking a selfie after the WOD


6. Because you're good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

The excitement of FNL!


Celebrate each workout with your friends!


7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we're on it together!

Travis and Ashli


It's not an official CFM Team photo if Mike doesn't take his shirt off.


2019 Open Schedule

Thursday, Feb 21at at 8pm: 1st Open Announcement at CFM! Each Thursday The Open will be announced at 8pm and we will have open gym from 8:30-9 pm to test the workouts.
Friday, Feb 22nd at 7 pm: 19.1 FNL
Friday, Mar 1st at 7 pm: 19.2 FNL
Friday, Mar 8th at 7 pm: 19.3 FNL
Friday, Mar 15th at 7 pm: 19.4 FNL
Friday, Mar 22nd at 7 pm: 19.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!



TUES 02.12.19

By | WOD, Yoga | No Comments

Colleen scaling the Handstand Pushup and keeping a great tri-pod position at the bottom of the rep.


Click here to sign up with CFM for the 2019 Open!


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

16.4
AMRAP 13

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups

Post reps for AMRAP. Ex: 210 Rx.

And coming tomorrow...

EMOM 32
Min 1 - 200/150m Run
Min 2 - 30 sec Chin Over Bar Hold
Min 3 - 20 Jump Lunges
Min 4 - 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2


MON 02.11.19

By | WOD | No Comments

BK repping out Toes to Bar. Who's ready for 19.1!?


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Front Squat + Jerk
4 x 1+3+2
Work to a heavy complex for the day

B. 5 Rounds [20 min cap]
15 Slam Balls (30/20)
12 Toes to Bar
9 Burpees
30 Double Unders

Post load for complex and time for the WOD. Ex: 245#, 14:40 Rx

And coming tomorrow...

16.4
AMRAP 13

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups

Post reps for AMRAP. Ex: 210 Rx.

FRI 02.08.19

By | WOD, Yoga | No Comments

BK Keeping things mobilized


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat
3 x 10

Work to a Heavy 10 rep for the day

B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.

And coming Saturday...

“Homestar Runner”
Every 3 min for 4 Rounds

200m Run
10 Overhead Squats (75/55)
Max Strict Chin Ups with remaining time

Post total chin ups. Ex: 42 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Travis

THUR 02.07.19

By | WOD | No Comments

Elana


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 14:20 Rx.

And coming tomorrow...

A. Back Squat
3 x 10

Work to a Heavy 10 rep for the day

B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.

February 2019 Member of the Month, Brandon Kuni!

By | WOD | No Comments
CrossFit Midtown is very excited to announce our January Member of the Month, Brandon Kuni! Brandon has been a member for over a year, has seen dem gains, made some awesome friends, and has been an active in the CFM community! Read on to learn more about Brandon and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Brandon and Alex racing to the finish.


Name: Brandon Kuni
Nickname: BK
Age: 29 (30 this year woo woo)
Hometown: ATL BABY!

How did you get exposed to CrossFit?
I moved in with my brother in Vinings a couple years back, and every day I would drive by CrossFit 285 and see them doing stuff outside sometimes, I was intrigued.. My brother and I decided to sign up, the rest is history!

What brought you to CrossFit Midtown:
After moving to Midtown and taking a break from CrossFit for a while, I decided CrossFit would be a good way for me to get back into a routine with working out, as well as meeting new people since I was new to the midtown area. The location put it over the top for me, I can walk to the box from my condo and it is right in between work as well.

Just slinging some weight during Rise Up


What was your very first day at CrossFit Midtown like?
Honestly, from the little I remember, I was impressed by the coaching and the focus on the athletes. It was a bit different as I was used to large hanger style boxs with loads of space, but I didn't mind the space knowing classes were capped and it gave a more of an intimate vibe in the box. I wasn't completely new to CrossFit so I had an idea of what I was walking into, but I was probably the little quiet dude that didn't say much for the first few weeks. I didn't do the foundations classes as I thought it was unnecessary having done CrossFit before, but I kinda regret that decision as I would've loved some 1-on-1 coaching from Pietsch/Mike.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Definitely new friends that share common goals and have a competitive, want to win mentality! I used to think I was in decent shape, but it amazes me how much progress I have accomplished since starting CrossFit. Perhaps the biggest learning experiences that I didn't expect was getting much more knowledgeable on nutrition and starting to enjoy yoga/stretching and the importance of it! I've learned so much about what to eat and when to eat, how to take care of my body, mix that together with some sweaty tough workouts and I feel I've had a significant improvement in my quality of life: energy, confidence, performance at work, strength, etc.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
I've crushed my dieting so far this year. Limiting drinking to 1x/week, limiting cheat meals, and really trying to follow a balanced macro nutrient ratio (with help from diet templates from RP which have been SUPER helpful). I've also been more committed to Yoga, going at least 1x/week which I plan to continue all year. I've started to log my workouts, which is a starting point for me to set more specific goals in relation to max lifts.. (Shout out to Mo for the log!!). Big goal for me this year is to get overall body fat % down and be a lean machine, but maintaining overall weight by putting on muscle.

31 Heroes


What does your frequently used emoji tab look like?




What is your favorite workout and if you could make up your own workout what would it be?
My favorite workout is probably Murph. Something about a long, super tough wod knowing in the back of my mind that someone sacrificed their life for our country really motivates me and pushes me through (plus it's always on Memorial Day Weekend which is SUMMER and it's around my birthday.. Always a great time!). If I could make up my own - any long chipper that includes some double unders, toes to bar, maybe some rope climbs, some goblet squats.. Yeah something like that.

What is your favorite cheat food/meal?
Easy. Wings and buffalo chicken pizza. Say no mo.

Favorite CrossFit Midtown moment
I've had a lot! First time competing at the in-house competition was awesome! I also really enjoyed the 31 Heros wod! Or even the bad axe throwing night.. Shit, I even had a blast cheering on CFM at the Graveyard Games Night edition.. All good times!

Let me tell ya 'bout my best friend


Hobbies, Talents and or Interests Outside of CrossFit:
Crazy about the Atlanta Falcons, RISE UP (born and raised ATLien)! I'm a media consultant (digital & traditional marketing) by day, I genuinely love my job as it satisfies my entrepreneurial spirit inside and I am passionate about sales and marketing. I spend my free time flying my drone and trying to create some dope content, or riding my bicycle. Sprinkle in some travel, every millennial says that though! That's me in a nut shell.

Advice for new CrossFitters
Just. Get. Started. Throw everything you've ever heard about CrossFit (good and bad), out the window UNTIL you try it. Every box is unique due to the style of coaching/management and the sense of community the members bring to the box. Just start somewhere, log your workouts and progress, show up prepared to bust your ass for an hour, and meet some new friends while you are there. The only "good" in life comes from outside your comfort zone, jump in and don't look back.

BK be strong