WOD's & News

Check out what's going on at CrossFit Midtown

TUES 10.23.12

By | Uncategorized, WOD | 2 Comments

Student-Athlete

-by Coach Krystol
Each and every one of you are athletes...whether you were involved in sports/recreation before or if CrossFit is the first active thing you've done in your life. When you step into CrossFit Midtown, you are one of our athletes. One of the greatest responsibilities you have as an athlete is to be a student first. There are times where you may come across a technique that you have a particularly difficult time executing or comprehending and the class needs to keep moving so you don’t have extra time to work on that technique with a coach. Odds are, you will leave the gym frustrated that day.
I can’t tell you how happy I can feel when someone leaves the gym frustrated. At that point, I know this particular athlete cares about what they are doing, the quality of movement, and general execution abilities. My favorite part is that you are going to be thinking about that technique for the rest of the day and ALL NIGHT LONG. You may even think about it for days.
People will brood over this movement that has them stuck in the CrossFit rut and without a doubt they will return with a plethora of questions. The questions are awesome but the student missed a few steps: research and studying! If something is nagging at you, search the internet and watch some videos that show different variations of the movement that tortures you. In this way you can pace your own instruction and possibly hear cues that will help you succeed. The interesting thing about watching a video is that it makes your mind mentally rehearse it. Who has watched a dance show and can just feel themselves being that awesome? (I know it’s not just me.)
Mental imagery and rehearsal is so powerful. After watching a few videos you may be surprised at how your ability improves even without live instruction. Not only will your baseline ability for that technique improve but your questions will have more depth. Hopefully, your studying presents you with an opportunity to share what you learned with the class/coaches and demonstrate how the student becomes the teacher.
If you find an awesome video, please share it with us here on the blog or on the CFM Facebook page!

Pardon our dust as construction continues this week on our NEW SHOWERS!

This week we'll only have access to one bathroom (the large back restroom) so please arrive a little early if you need to change before class.

Halloween Happenings

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.


Workout of the Day

A. Thruster 1RM: In 15 minutes, find your thruster 1 rep max.
B. 3 Squat Cleans every minute on the minute (EMOM) for 8 minutes
C. Front Squat 5 sets of 2 @22X1 tempo*, 3 minutes rest
*Descend for two-count, hold bottom of squat for two-count, eXplode up, rest one-count at top, repeat.

MON 10.22.12

By | WOD | No Comments

Showers are coming!

Today we break ground on two highly anticipated SHOWERS for the gym!! During construction, we'll only have access to one bathroom (the large back restroom) so please arrive a little early this week if you need to change before class.

Halloween Happenings

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Calin bear crawling during Saturday's park WOD

Workout of the Day

A. Push Press:5 sets of 3, rest 2 minutes
B. As many rounds as possible in 15 minutes:
Buy-in*: 30 chest-to-bar pull ups
20 heavy kettlebell swings
10 handstand push ups

*The buy-in must be completed first, before continuing with the AMRAP. In this case, when the clock starts, complete 30 chest-to-bar pull ups, then continue with as many rounds/reps as possible of 20 kb swings and 10 HSPU, for the remainder of the 15 minutes.

10.19.12 It’s Animal Warm-Up FranDay!

By | Uncategorized | 3 Comments

Jump Rope Seminar tomorrow

The original seminar (9-11am) SOLD OUT so we added another time slot from 1 to 3 pm. Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for two jump-rope workshops. You'll be a double under pro after she's done with you. Cost is $45. Here's the link to the afternoon class.
REGISTER HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1144884

CFM's 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo) with Courtney & Beka, but the 11am class will be held at the box as regularly scheduled.


SUNDAY FOOTBALL

Sunday at 10 am we'll meet at the Piedmont Park Active Oval for a touch football game. Come play!

Halloween Happenings

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Carlos is back in Atlanta! Check him out here, shooting our friend Teri's pregnancy photos last week at CFM.

Workout of the Day

A. Press:6-4-2, rest 3 minutes
B. FRAN:
21-15-9
Thrusters 95/65#
Pull Ups

THURS 10.18.12

By | Events, WOD | One Comment

Class RSVPs

With just beyond a gaggle of students at CFM, the class sizes are growing! To maintain coaching quality and ensure safety, space and equipment for each student, we are offically capping classes at 14 students beginning today (10/18). But do not fret, we only anticipate two classes each week to be BURSTING at the seams... so you Tues/Thurs 7pm folk - PLEASE RSVP TO SAVE YO-SELF A SPOT. We'll keep rollin' w the punches and keeping you posted as other class times fill up... and as we add additional classes to accommodate the overflow.
RSVP - when you enrolled at CFM, you were emailed a login name and password for Zen Planner, our gym management website. Visit this page and use your login (you can also enter through the schedule page on our website) to reserve your space in class. RSVPs are accepted 5 days in advance, all the way up until class time. RSVP IS NOT REQUIRED, but if you show up for a class and it is full, you'll have to wait until the next class to participate.
Cancellations - if you RSVP, then find you cannot attend a class, please CANCEL your reservation. You have until 4 hours prior to class time to cancel. If you do not attend a class for which you RSVPed, it will count against your weekly attendance if you fail to cancel the reservation.
-If you did not receive a Zen Planner log in email, let us know.
-Yoga classes are not capped.
-We are in the process of adding additional class times AND additional gym floor space, to accommodate more students.

THIS JUST IN: The Original Jump Rope Seminar at CFM on Oct 20th is SOLD OUT so we added another time slot from 1 to 3 pm

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Here's the link to the afternoon class.
REGISTER HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1144884

CFM's 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo) with Courtney & Beka, but the 11am class will be held at the box as regularly scheduled.


Upcoming events:

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Thursday, 11/8 - 7:30pm - Ladies Night at lululemon howell mill CFM Ladies, join us on the Westside for some shopping, refreshments and great company!
Saturday, 11/10 - 10am - Whole Life Challenge FINALS WOD & Measurements at Piedmont Park Active Oval, followed by the...
WLC FINALS PARTY & AWARDS PRESENTATION, 11/10 - 1-3 pm at RiRa (note: this is a change from the original party location). WLCers and non-WLCers alike are welcome to attend. Some refreshments will be provided. Bring your family & friends to toast our WLC winners and celebrate the positive changes we made over the past eight weeks!
Saturday, 12/8 - 7pm - HOLIDAY PARTY! CFM's inaugural holiday party is sure to be memorable. Save the date & stay tuned for more details.
Holiday giving - CFM will be hosting a canned food drive in November and a Toys for Tots drive in December.
P-Lane... one of the CFM Originals. It's as if he was raised in the wild by a flock of sweaty bears.

Workout of the Day

A. Back Squat: 5-3-1 @30X0 (8 min cap)
B. 10 sets: 8 pushups
100m row, 100m run or 20sec AD
3 min rest

WED 10.18.12

By | Uncategorized | 2 Comments

Class RSVPs

With over 100 students at CFM, the class sizes are growing! To maintain coaching quality and ensure safety, space and equipment for each student, we are offically capping classes at 14 students BEGINNING TOMORROW (10/18). So what does this mean to you?
RSVP - when you enrolled at CFM, you were emailed a login name and password for Zen Planner, our gym management website. Visit this page and use your login (you can also enter through the schedule page on our website) to reserve your space in class. RSVPs are accepted 5 days in advance, all the way up until class time. RSVP IS NOT REQUIRED, but if you show up for a class and it is full, you'll have to wait until the next class to participate.
Cancellations - if you RSVP, then find you cannot attend a class, please CANCEL your reservation. You have until 4 hours prior to class time to cancel. If you do not attend a class for which you RSVPed, it will count against your weekly attendance if you fail to cancel the reservation.
-If you did not receive a Zen Planner log in email, let us know.
-Yoga classes are not capped.
-We are in the process of adding additional class times AND additional gym floor space, to accommodate more students.

Hydrostatic body composition testing is today

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot (10 minute increments) at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.

CFM's 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo), but the 11am class will be held at the box as regularly scheduled.


Upcoming events:

Sunday, 10/28 - 10am - Free Community COSTUME WOD at lululemon howell mill... Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity... join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 - 8pm - GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Thursday, 11/8 - 7:30pm - Ladies Night at lululemon howell mill CFM Ladies, join us on the Westside for some shopping, refreshments and great company!
Saturday, 11/10 - 10am - Whole Life Challenge FINALS WOD & Measurements at Piedmont Park Active Oval, followed by the...
WLC FINALS PARTY & AWARDS PRESENTATION, 11/10 - 1-3 pm at RiRa (note: this is a change from the original party location). WLCers and non-WLCers alike are welcome to attend. Some refreshments will be provided. Bring your family & friends to toast our WLC winners and celebrate the positive changes we made over the past eight weeks!
Saturday, 12/8 - 7pm - HOLIDAY PARTY! CFM's inaugural holiday party is sure to be memorable. Save the date & stay tuned for more details.
Holiday giving - CFM will be hosting a canned food drive in November and a Toys for Tots drive in December.
Chichi & Shane

Workout of the Day

A. Deadlift: 15-10-5, rest 2 min
B. Partner WOD for time: Partner 1 (P1) does 4 Turkish get ups. Partner 2 (P2) does 4 burpees, then rests while P1 completes Turkish get ups. Switch back and forth until reaching a team total of 100 total Turkish get ups.

TUES 10.15.12

By | Uncategorized | 12 Comments

You've got mail

Be on the lookout today for an email from CFM with a few updates and some BREAKING NEWS. Read it.

Hydrostatic body composition testing is Wednesday

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot (10 minute increments) at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.

CFM's 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo), but the 11am class will be held at the box as regularly scheduled.



SAVE THE DATE: Halloween Glow Stick WOD is Wed, 10/31 at 8pm!



Jeremy & Lis celebrating the end of WOD 1 aka Worst AMRAP Ever at East vs West

Workout of the Day

A. Power snatch: 7 sets of 3, rest 2 min
B. 4 rounds for time: 25 pushups, 15 pullups

MON 10.15.12

By | Uncategorized | No Comments

Hydrostatic body composition testing is Wednesday

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Sign up for your time slot (10 minute increments) at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

Jump Rope Seminar at CFM on Oct 20th

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You'll be a double under pro after she's done with you. Cost is $45. Register here.

CFM's 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo), but the 11am class will be held at the box as regularly scheduled.



SAVE THE DATE: Halloween Glow Stick WOD is Wed, 10/31 at 8pm!



Mixed teams at East vs. West

Workout of the Day

A. Front Squat: 12-8-4, 2min rest
B. 10 sets:
5 burpees AFAP
100m row/run or 20sec AirDyne
3min rest