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FRI 11.16.18

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Lewis getting snatchy with it!


Today's schedule

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

Workout of the Day (WOD)

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 16:56 Rx

And coming Saturday...For Time
Buy In: 10 x 100m Run Relay
Directly into...
60 Empty Bar Thrusters (45/35)
80 DB Snatches (50/35)
80 DB Overhead Walking Lunges
80 DB Snatches
60 Empty Bar Thrusters

Post Time to complete WOD. Ex: 22:15 Rx

Saturday Schedule

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

And coming Sunday...

A.Yoke Carry
5 attempts to work to a Heavy 50m Carry. 25m down, and back; no dropping or setting the yoke down

B.For Time
10-8-6-4-2
Chin Ups
Double KB Deadlifts (70/53's)
30 Double Unders each round

Post heaviest weight used for Yoke and time to complete WOD. Ex: 225#, 10:03 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 11.15.18

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Turk getting down with Lizard pose!


Today's schedule

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

Workout of the Day (WOD)

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Single Arm Russian Kettlebell Swings (4/4) (70/53)

Post heaviest weight used for Turkish Get Ups and rounds+reps for AMRAO. Ex: 35#, 8+2 Rx


And coming tomorrow...

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 14:56 Rx

WED 11.14.18

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Snitchity Snatch, don't hold back!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx

And coming tomorrow...

A. Turkish Get Ups
4-4-4-4
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)

Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx

October & November 2018 Member of the Month, Mohammed Hassan!

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CrossFit Midtown is very excited to announce our October and November Member of the Month, Mohammed Hassan! Mohammed has been a member for a little over 1 year, has seen awesome gains, and competed in his first CrossFit competition this past month! Read on to learn more about Mohammed and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Thrusters during 31 Heroes


Name: Mohammed Hassan
Nickname: People here sometimes call me Mo (like Mo Salah)
Age: 29
Hometown: Cairo, Egypt

How did you get exposed to CrossFit?
Last year, after graduating from Georgia Tech, I was looking to get back in shape. A close friend of mine recommended CrossFit as an all-inclusive fitness program.

What brought you to CrossFit Midtown:
Location primarily. CFM is walking distance from both home and work.

Running with odd objects


What was your very first day at CrossFit Midtown like?
Very tiring. I signed up for the introductory class. It felt like a brutal workout. I was on the floor after for a good ten minutes struggling to breathe. But, it was also then that I decided I wanted to come back and I signed up for foundation with Mike.

What changes have you seen in your overall health and fitness level since starting CrossFit?
So many changes! From the very beginning, Mike emphasized the importance of nutrition and that it is the base of CrossFit. I decided to clean up my diet and surprisingly, it was not that hard at all. I started cooking more, and stopped eating junk food and drinking soda. I am/look/feel much healthier. Also, my performance in the WODs improved by orders of magnitude over the past year. I am stronger, faster and fitter than ever.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I used to think that working out would be like an ‘add-on’ to my routine. One hour a day, three times a week and then I am back to where I was. But, CrossFit was not like that. There was the healthier lifestyle aspect where I had to make time for grocery shopping, meal prepping, cooking, etc. But then more unexpectedly, there was the community/family aspect. I did not think I would get to make that many friends at a ‘gym’. I am not sure if that is the case in every CrossFit box, but I felt that coaches and athletes at CFM really cared about me as an athlete and a person. So many fun events and memories in and out of the box! I greatly cherish the many friendships I formed at CFM over the past year.

Graveyard Games 2018 took both of these guys for a nice first competition ride.


Favorite WOD
Anything with Olympic weightlifting.

Least favorite WOD
I do not necessarily have one. There are certainly movements that I need to work on (like rowing and burpees). But, I consider WODs that include those movements as an opportunity for improvement.

Favorite CrossFit Midtown moment
The 2018 Graveyard Games! This was my first CrossFit competition and it could not have gone any better. We finished on the podium and got to spend the whole day with the CFM family. It was an awesome experience! Also, I really enjoyed Friday Night Lights earlier this year, although I did not participate in the 2018 Open. It was great to hang out with the CFM athletes and cheer them on. It was also a good opportunity for me to meet the ‘morning’ CFM people that I do not usually see. 31 Heroes was another great event that I enjoyed (I did participate in that one). Last, but certainly not least, I love when Emmie and Nico are around 🙂

Jump on it, Mohammed!


Hobbies, Talents and or Interests Outside of CrossFit:
I play and watch soccer regularly.

Advice for new CrossFitters
Patience. Take your time to learn and be coached. Competition is important; it is good to have a friend/person that pushes you and makes you perform better. But I think in the beginning, that friend/person should be you, not anyone else in the box. Focus on working on your technique and constantly improving your performance. With time and hard work, you will be crushing WODs and PRs. And of course, don’t forget about your nutrition!

Raise the bar to get them gainz!

TUES 11.13.18

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Kevin Cass during the floater WOD at Graveyard Games 2018


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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14min cap]
50-40-30-20-10
Double Unders
Sit Ups

Post rounds+reps for AMRAP and time to complete WOD. Ex 3+21 Rx, 11:47 Rx.

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5reps
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex: 165#, 9:48 Rx

MON 11.12.18

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What is this, a water bottle for ants?!


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- Michael
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A Girl and her Hero
4 Rounds [18min cap]
<
2 Rounds of Cindy
1 Round of DT

Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats

DT =
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Post time to complete WOD. Ex 13:24 Rx

And coming tomorrow...

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14 min cap] 50-40-30-20-10
Double Unders
Sit Ups

Post rounds and reps for AMRAP and time to complete Annie. Ex 3+20 11:47 Rx.

CFM Upcoming Events

Wednesday, November 14th: RomWOD night at 6:30p. Come get #swoleandflexy with the CFM crew!
Saturday, November 17th: Lurong Finale Party!

FRI 11.09.18

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Mr. Anderson lifts all the heavy things


Today's schedule

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

Workout of the Day (WOD)

A. EMOM 16
Min 1 - Box Jumps (24/20)
Min 2 - Russian Twists (20/15)
Min 3 - Double Unders
Min 4 - Rest

B. Get flexy with it

Post total reps of each movement. Ex: 78, 144, 325 Rx

And coming Saturday...

Teams of 3
For Time [30 Minute Cap]

50-40-30-20-10
Calorie Row
Devil's Press (50/35's)
Directly Into:
50-40-30-20-10
Toes to Bar
Thrusters

Round of 50: 75/55
Round of 40: 95/65
Round of 30: 115/80
Round of 20: 135/95
Round of 10: 155/105


Post time to complete WOD. Ex: 24:33 Rx

Saturday Schedule

8a: Open Gym- Damon
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga with Coach Brianna

And coming Sunday...

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal