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!

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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.