WOD's & News

Check out what's going on at CrossFit Midtown

WED 10.18.12

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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

10.12.12 ANIMAL WARM-UP FRIDAY!!!

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THANKS FOR MAKING THE PAST YEAR SO SPECIAL!

One year ago today, my world turned upside down when the CF box I was managing got sold and my position was eliminated. As my world was crumbling late that night, I called a friend for sympathy... his comforting words: "Good. Now you can open YOUR gym."
I am so thankful to ALL of you - the students, interns, ITPers, coaches, partners, and other supporters who help every day with making my dream come true. It is an honor that you each selected CrossFit Midtown to help you become stronger, healthier individuals.
As I reflect on the past year, I can only hope each of you will also find what makes you happy, follow your dreams and live life to its fullest. I wish you all the best. Here's to a great journey!

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


Join us tonight at 7 for Paleo Potluck & Pumpkin Carving

We're having a half-way through the WLC party Friday and everyone is welcome to join the fun! Please bring a paleo dish to share with 6 to 8 of your fellow CFMers... AAAAND, bring a pumpkin! We'll enjoy some grub and then dissect some pumpkins... we'll provide some carving tools. WHAT IS EVERYONE BRINGING TO THE POTLUCK?

HOODIE DEADLINE IS TODAY!

Just in time for the amazing fall weather, we're ordering hoodies TODAY... $45 for American Apparel navy blue front-zip hoodie. The design is below. We'll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL... extra charge may apply for 2XL) OR write your order on the sign-in sheet in the box by Friday at 2pm.


The O.G.s

Workout of the Day

A1. 4 sets: Weighted Back Extensions x8 @1010 tempo, 1min rest
A2. 4 sets: Strict Toes to Bar x8 @1010 tempo, 1min rest
B. Partner workout (Partner 1- P1; Partner 2- P2):
1. 3 rounds: P1 - 5 kettlebell (kb) snatches left, then P2 5 kb snatches left
P1 5 kb snatches right, then P2 5 kb snatches right
2. 3 rounds: P1 - 10 kb swings, then P2 - 10 kb swings
3. P1 vs P2 - 30 burpees for time

THURS 10.11.12

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REMINDER: Competition Meeting: tonight at 8

Whether you're FREAKING ELITE or just aspire to get better this Games season, join us to brainstorm some plans for TEAM CFM!

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


Whole Life Challenge updates

Congrats to Adam, Briee and Uran for winning concert tickets in this week's prize drawing. Special thanks to The Loft & Center Stage, and Rock 100.5 for donating all the tickets! Wanna be entered in next week's drawing? Log your points every day and participate in the weekly challenge (this week: SLEEP).
Join us Friday for Paleo Potluck & Pumpkin CarvingWe're having a half-way through the WLC party Friday and everyone is welcome to join the fun! Please bring a paleo dish to share with 6 to 8 of your fellow CFMers... AAAAND, bring a pumpkin! We'll enjoy some grub and then dissect some pumpkins... we'll provide some carving tools. BUT MOST IMPORTANTLY, WHAT IS EVERYONE BRINGING TO THE POTLUCK?
WLC FINALS PARTYOn Saturday, November 10th, after the Final WOD & Measurements wrap up (10am at Piedmont Park), join your fellow CFMers at Gordon Biersch from 12 to 3 pm for the WLC Finale & Awards Party! Everyone (CFM members, whether you participated in WLC or not...friends, family) is welcome to join the party, and WLCers also get a few celebratory BEEEEEEERS!

Hydrostatic body composition testing

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

HOODIES!

Just in time for the amazing fall weather, we're ordering hoodies this Friday... $45 for American Apparel navy blue front-zip hoodie. The design is below. We'll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL... extra charge may apply for 2XL) OR write your order on the sign-in sheet in the box by Friday at 2pm.


One year ago, I was running a gym whose owners posted more blog pics of their dog than of their members. I promise CFM will never become that, BUT this. dog. is. precious. Check out Elliott Moore reppin' CFM!

Workout of the Day

A. Front Squat: 5-3-1, 2 minutes
B. 10 sets:
5 box jumps 30/24
125m row/run or 25sec AD
rest 2:45

WED 10.10.12

By | Uncategorized | One Comment

REMINDER: Yoga is today at 1:15!


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


Join us Friday for Paleo Potluck & Pumpkin Carving

We're having a half-way through the WLC party Friday and everyone is welcome to join the fun! Please bring a paleo dish to share with 6 to 8 of your fellow CFMers... AAAAND, bring a pumpkin! We'll enjoy some grub and then dissect some pumpkins... we'll provide some carving tools but if you're partial to a certain blade, feel free to bring your own tools.

Competition Meeting: this Thursday at 8

Some of you got a taste of competition this weekend and you're ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you'd like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions.

Hydrostatic body composition testing

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

HOODIES!

Just in time for the amazing fall weather, we're ordering hoodies this Friday... $45 for American Apparel navy blue front-zip hoodie. The design is below. We'll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL... extra charge may apply for 2XL) OR write your order on the sign-in sheet in the box by Friday at 2pm.


Bridget & Shane doin' work on front squats.

Workout of the Day

A1. 4 sets: As many reps as possible (AMRAP) strict pullups @2112 tempo, 30sec rest
A2. 4 sets: AMRAP handstand push ups, 4 min rest
B. 20 min As many rounds/reps as possible:
2 rope climbs
10 wall balls
25 situps

TUES 10.09.12

By | WOD | 3 Comments

Welcome to Christine, Jared and Ricky!


Competition Meeting Thursday at 8

Some of you got a taste of competition this weekend and you're ready for more! Others were unable to join us this weekend, but still want to compete down the road. Regardless of where you fall, if you'd like to consider competing again, and potentially join Team CFM for the CrossFit Games Open season (starting in February), join us Thursday at 8pm in the box for a meeting to discuss plans, brainstorm some ideas/schedule options, and get organized for upcoming competitions.

Yoga tonight & tomorrow

CFMers, get your yoga on! Join Monica tonight at 8:15 for yoga, suitable for all experience levels. Bring your yoga mat if you have one. Otherwise, we have a few spares for you to use. Beth's class also continues Wednesdays at 1:15pm. Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga classes for a $15 drop-in fee.

Hydrostatic body composition testing

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. Tests are $30. Sign up for your time slot at the box or by emailing Courtney. Bali has offered a complimentary test to those who were scheduled on the original day.

HOODIES!

Just in time for the amazing fall weather, we're ordering hoodies this Friday... $45 for American Apparel navy blue front-zip hoodie. The design is below. We'll be taking pre-orders for these, and only ordering a limited quantity beyond that. If you wish to order a hoodie, please email us with PAYMENT METHOD (CC on file, or bring cash or check to the box) AND SIZE (unisex XS-2XL... extra charge may apply for 2XL) by Friday at 2pm.


Chicken Legs & Midtown Get-Downs: Richie, Vabs, Woody, Courtney, Don, Dan, Carlos & Lis

Workout of the Day

A. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min
B. Deadlift:6-5-4-3, 3min rest
C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don't mix it up...row & row or run & run ONLY)