WOD's & News

Check out what's going on at CrossFit Midtown


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A. 3 x 1:00 Row @ 60%, 80%, 100%


C. FOR FORM (not for time)

10, 9, 8...3, 2, 1 Dynamic Push Up

1, 2, 3...8, 9, 10 Supine Ring Pull Up OR Ring Row

Dynamic Push Ups:

The adorable Olivia, climbing on post-WOD Daddy (Dyer)

Don't I come here to check out?

During yesterday's shuttle runs I told Geoff and Alison they had to calculate their interval times during their rest break.
They joked with me about having to do math during the WOD.
"Don't I come here to check out?" asked Geoff.
The answer is no. Maybe in your globo gym day you put on your headphones, hopped on the treadmill or elliptical, and stared at the TVs, tuning out as the minutes passed until your cardio was done.
At CrossFit Midtown, you're here to learn and improve as an athlete. So don't plan on "checking out" while you're here. YES, we want you to leave work/stress/family life/etc at the door, but you do need to focus.
Be present. Focus on the skills we're working on that day, and devote this time to improving your health and fitness. And keep up the great work!


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A. 60-Yard Pro Long Shuttle
From starting cone, run 5 yds. Touch ground. Backpedal 5 yds.
Run 10 yds. Touch ground. Backpedal 10 yds.
Run 15 yds. Touch ground. Backpedal 15 yds.
Repeat 8 times. Rest 1 minute between shuttles.

B. Tabata TRUNK
Atomic Sit Ups 45#/25#
Hollow Rocks
Plank Hold
Do :20 work, :10 rest. Repeat for 8 Rds. Scaled=4 Rds.

Welcome to Beth, Patrick, Kenley, Zack, Carolyn, Chuck, Geoff, Vabs, Matt and Dyer!

Patrick and Kenley front squatting.

SAVE THE DATE - Food as Fuel class - Saturday, June 9th, 12-1:30pm

Join Lis and Jasmine to learn the basics of the paleo diet and how to make it work with your lifestyle. This class is free to members.

Grand Opening Day - Saturday, June 16th:

Fran Challenge Prelims during AM classes
Party time - 5-8 pm in the box
Our friends from Vita Coco, Stronger Faster Healthier and Anheuser-Busch will be providing some goodies. AND we'll have a DJ...there's talk of one big DANCE VIDEO being filmed for the Facebook/YouTube page. You're gonna be famous.
More details are coming soon. Stay tuned.

05.14.2012 – Opening Day

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A. Find your 1RM Strict Press

B. It's a Climb
For time:
10 Front Squat 135/95
1 ascent, 14.5' Rope Climb
8 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb

For our members new to CrossFit - NEVER avoid a WOD because you see it on the blog and psych yourself out. "HOLY MOLY. Rope climbs? These people are crazy." We'll show you how to scale all movements to your ability level.

Dan & Lis... it took surprisingly few takes to get this shot.

Dream Big

"Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one." -Jane Howard, Families

I am living a dream. When I first tried CrossFit three years ago, it took me six months to go back and finally join. I had no idea then how this sport would change my life.
I wasn't a very happy person back then, and it's taken time for me to make changes in my life, develop healthy habits and find a fulfilling career, to make me happy. A big part of this transformation is thanks to the people I've met along the way.
I was having drinks with friends at the Midtown Taco Mac on a Wednesday night last October when I decided to open a CrossFit affiliate. Sure, I’d rolled the idea around in my head before, but on that night it clicked.
Since then, I’ve been a hot mess of emotions, but I have a zillion people to thank for mentoring me, teaching me what it takes to run a successful CrossFit affiliate, for pushing me toward my goal, and for scooping me up and putting me back on track when I stumbled.
Today we open a business that will help people improve their lives. I am so humbled by the support of my friends and family throughout this process.

Thank you to:
-my family, for always telling me I can do anything and encouraging me to make the world a better place…even when I doubt myself, you believe in me.
-every affiliate owner who took the time to share your wisdom and advice.
-the other trainers I’ve worked with; clients I’ve coached; athletes I’ve trained with; to the people I’ve met at competitions, certifications, seminars and other CF events for making the community what it is.
-the team at The BIZ and the whole Tribe network/family for setting me up for success.
-Coach Glassman for creating this amazing sport and community.

Finally, thanks to our small and growing community at CrossFit Midtown. I am so excited to see what the future holds.

Without my clan… my network… my tribe… my family, this dream would never have come to fruition.

What are your goals? Set some. Then share them. You’d be surprised at who can help.

Sunday, April 22, 2012

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Park WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1  - Air Squat
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 - Push Up
Hill run

Do 10 squats, 1 push up, run the hill. 
Do 9 squats, 2 push ups, run the hill. 
Proceed until you get to 1 squat, 10 push ups, run the hill. 

Complete all squats and push ups at a 30X0 tempo, which means
you will take 3 seconds to descend to the bottom of the squat or push up, 
rest 0 seconds, explode up (X), rest 0 seconds, repeat. 

We moved to 1210 Spring Street!

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We have a new home! Visit us now at at 1210 Spring Street.
Find us just three blocks from the original CFM, on Spring between 14th & 16th Streets. We're next door to Whole World Theater & just down the street from the 14th Street Shell station. There's plenty of free parking behind the building - if you're driving southbound, enter the lot from Spring Street through the gravel drive 100 yards north of our front door. Northbound traffic can enter from Williams Street on the backside of the building.
Come see us soon!

*  More About Us *  Get Started  *

Sunday, April 15, 2012

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Park WOD

10 min AMRAP
(as many rounds/reps as possible)

With your partner, in 10 minutes, complete
as many rounds/reps as possible of:
-Run ~200m
-Burpee leapfrog
-Partner carry

Today we're kicking off our first free WOD at Piedmont Park!
Meet in the meadow near Park Tavern (near 10th & Monroe) at 10am for a partner WOD.