WOD's & News

Check out what's going on at CrossFit Midtown

THURS 11.01.12

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GOALS

What did you achieve last month? What do you hope to achieve in November? Please post your goals and achievements on the goals board in the box... OR HERE ON THE BLOG. What will you achieve before December 1? What will you do by the end of 2012? Let's have the best month ever!

Eat your vegetables!

We're excited to partner with South Metro Produce for weekly deliveries of organic fruits and vegetables from local family farmers. You can choose from a small/$27, medium/$35 or large/$45 box of produce each week (or partner up and split the order!). Josh will be delivering to us every Monday (orders due by Sunday) so visit his site and place your order today! He even dropped off a sample medium box to us, so check it out up front near the check-in computer to get an idea of what your order might include.

November Food Drive

Please donate to our food drive this month... we've started with two barrels, but I think we can fill at least FIVE! Courtney had the fabulous idea for all the Coaches and Instructor Training Program members to do a burpee for every can we get donated.
ONE BURPEE FOR EVERY CAN/BOX/ITEM. I said, "Courtney, that seems like an awfully obvious gimmick, but let's go with it!"***
***This conversation may or may not have been modified... Courtney actually volunteered LIS to do all the burpees, and Lis promptly recruited some help. So there you have it, folks...Your Coaches & ITP team will do LOTS of burpees this month, if you wish.

Glow Stick WOD ROCKED THE HOUSE!


Workout of the Day

A1. 3 sets: 3 Strict Press, 10sec rest
A2. 3 sets: As many reps as possible of Strict Pullups*, 3min rest
*Set ends when you drop from bar.
B. 5 rds:
5 Push Press*
10 burpees
75m run/row or 15sec AD
2:30 rest
*Select challenging weight that you can do unbroken each round.

WED 10.31.12 HAPPY HALLOWEEN!

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October showers...

WE! HAVE! SHOWERS! Two of them, to be exact. We're still in the process of decorating the new bathrooms (don't be too blinded by the very white walls!) but they are fully functional and ready to use for your post-WOD rinse off! Please remember to bring your own towel and toiletries.

So fresh and so clean. Clean.

Glow Stick WOD

Join the 8pm class tonight for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped and guests of CFM students are welcome if they RSVP by emailing us... other visitors can also attend if they RSVP and pay the $25 drop-in fee.

Hoodies are in!

Just in time for the chilly weather, our CFM hoodies are here. If you pre-ordered, pick yours up off the counter under the pro shop shelves. If you didn't get your order in, you can still snag one for $45... we ordered a few extra in each size (S, M, L, XL) and can place another order if demand is high. On that note, we'll remind you...
How the Pro Shop works...
1. Pick out your item
2. Grab the clipboard hanging by the pro shop (or on top of the water cooler) and fill out your info: name, item (including size, variety, etc...for example: "XL yoda Tshirt" NOT just "tshirt") and how you'd like to pay (CC on file, cash or check... clip your check or cash behind the order sheet on the clipboard).
3. Enjoy your new purchase. Boom. That was easy.


Throughout November, we'll be collecting non-perishable food items for the Atlanta Food Bank. Please donate a few cans of grub to the cause. Let's fill these barrels and feed the HONGRY.

Workout of the Day

Partner WOD... athlete's choice of one*:
A. Partner 5k Row (split between partners however you choose)
B. Partner 400 cal AD (split up however you choose)
C. Partner Cindy
Alternating between you and your partner, complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats

TUES 10.30.12

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Showing Up

by Instructor Training Program member Urán
Are you ever intimidated by the WOD when you see the blog posted? Have you ever taken one look at the words “handstand push up”, “pistols” or “rope climbs” and decided to take an impromptu rest day? Or maybe your last WOD left you feeling a little defeated and hesitant to come back in again. If you ever feel this way, you're not alone.
It’s no surprise that CrossFit is challenging. It's designed to be tough and to test you, both mentally and physically. And for most of us, that’s what draws us to it in the first place. But if you find yourself getting caught up wondering how you're going to make it through a particular workout, or talking yourself out of coming in that day, I ask you to just show up. Just walk into the gym, and you’ll be amazed at what you can do.
NOTHING in CrossFit Midtown’s programming is designed to exclude anyone. From the true beginner to the most advanced athlete, there are ways to modify everything to either make it easier or more difficult. And that’s the beauty of it. Challenge yourself on an individual level, but still have the motivation of doing the workout in a group setting. Remember that we’re in this together, so come in and sweat with us!

Halloween WOD

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 and visitors are welcome if they RSVP by emailing us.
Welcome Lindsey to CrossFit Midtown!

Workout of the Day

A1. 3 sets: 1 Power Clean, 2min rest
A2. 3 sets: 1 Jerk, 2min rest
B. For time:
30 Clean and Jerks at 60% of A2

MON 10.29.12

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Whole Life Challenge Finals & Party

Good luck as we enter the final two weeks of the WLC! Who can lock it down and bring in a perfect score these last few weeks? Good luck! We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can't attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM Field Trip

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!

Halloween WOD

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 and visitors are welcome if they RSVP by emailing us.

New showers!

Thanks to everyone for your patience as we install the new showers. They're getting the finishing touches today and should be ready for use tomorrow. YAY!
Nurse Jeremy, Ninja Carlos and Wonder Woman Lis

Workout of the Day

A. Back Squat: In 10 minutes, work to a heavy double (set of 2)
B. 5 rounds for time:
15 kettlebell swings 53/35#
20 back extensions or supermans
25 sit ups


10.25.12 ANIMAL WARM-UP FRIDAY

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Happy Halloweekend!

Brouhaha Halloween Party at the Masquerade:
CFM Member and infamous DJ POB is spinning Saturday night at the Brouhaha, and is dropping off a stack of free tickets to the party today! If you want to check it out, pick up a pair at the gym today in the PM classes, or Sat AM classes. BOOya.
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. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL:
After the WOD, we'll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park's Active Oval!

Halloween WOD

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.

WHOLE LIFE CHALLENGE FINALS & PARTY

Can you believe our first WLC wraps up in TWO WEEKS?!? I hope you've all learned a lot about your nutrition, exercise and other habits along the way. Best of luck to everyone as we enter the home stretch. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can't attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM FIELD TRIP

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we're down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.
Coach Jeremy stepped in to compete at East vs West on two hours notice when Carlos got stuck in Va and had to roll in late. Coach Jeremy will also be dressing as a naughty nurse this Halloween. Stay tuned for those pics in next week's blog!

Workout of the Day

A. Back Squat: 5 sets of 3, rest 3 minutes
B. MARY:
As many rounds as possible in 20 minutes-
5 handstand push ups
10 pistols
15 pull ups

THURS 10.25.12

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WHOLE LIFE CHALLENGE FINALS & PARTY

Can you believe our first WLC wraps up in just over TWO WEEKS?!? I hope you've all learned a lot about your nutrition, exercise and other habits along the way. Best of luck to everyone as we enter the home stretch. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on November 10th. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We'll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11. If you can't attend the finals WOD, please email Courtney by Friday, Nov 2, to schedule your makeup session.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

CFM FIELD TRIP

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn't get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!

New showers!

Thanks to everyone for your patience as we install the new showers. They will be done this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we're down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.

This SUNDAY SUNDAY SUNDAY

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. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL: After the WOD, we'll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park's Active Oval!

Halloween WOD

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.

Woody RAN AWAY from competitors during the 100m shuttle WOD at East vs West.

Workout of the Day

A. Deadlift: 3 sets of 3, 3:15 rest
B. 10 sets:
100m row, 100m run or 20sec AD
3:15 rest

WED 10.24.12

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New showers!

Thanks to everyone for your patience as we install the new showers. They will be done later this week! In the meantime, the water filter is out of commission so please fill up at home (or drink the tap water!). And we're down to one bathroom for now (the large back restroom), so please arrive a little early if you need to change before class.

This SUNDAY SUNDAY SUNDAY

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. Costumes are not required, but at least throw on a silly hat or some AWESOME KNEE SOCKS!
TOUCH FOOTBALL: After the WOD, we'll head over to Piedmont Park to play some touch football. Meet us at 11am in Piedmont Park's Active Oval!

Halloween WOD!


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.
Partner WOD fun (Don & Dyer in the foreground)

Workout of the Day

A1. 3 sets of 15 Kettlebell tricep extension (left & right), rest 30sec
A2. 3 sets of 15 Kettlebell bent over rows (left & right), rest 30sec
Do one set tricep extensions left, one set right, then one set bent-over rows left, one set right, then repeat for three total rounds.
B. 10 minutes Pistol Practice
C. 30 minutes EASY row, run or AirDyne