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CrossFit Midtown is building a healthier Midtown, one student at a time.

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ABOUT US

CrossFit Midtown is Atlanta’s School of Elite Fitness. If you’ve spent the past several years at the typical gym you’re in for a genuine treat. Say goodbye to the machines. Say goodbye to the monotonous routines.

Each day at CrossFit Midtown is a new adventure. A new challenge. A new chance to get to know your community, and to get to know yourself.

 WORKOUT OF THE DAY

October 24, 2021
0

MON 10.25.21

By | WOD | No Comments

Coach Mike working hip and ankle mobility on a tall box

CFM Upcoming Events

Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Swifty: 2-4-6-8-10 Squat Clean and BF Burpee
6:30 PM Match Up 3: TBA

Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!

There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!

Thursday, November 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, November 20th CFM Weightlifting Meet.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows

B. 4 Rounds For Time: [13min cap]
18 Stationary Overhead Walking Lunge (95/65#)
25 V-Ups

*(Rx+ 135/95# and 25 GHD Sit Ups)

Post fewest reps for the EMOM and heaviest load. Score time for the WOD.
Ex: 3, 12 @ 135#, 8:40 Rx

And coming tomorrow…

3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets

B. 3 Rounds For Time: [20min cap]
800m Run
50 Deadlifts (95/65#)

Score load for squats and time for the WOD. Ex: 185#, 18:01 Rx

October 21, 2021
0

FRI 10.22.21 LIFT MOVE WORK Workout

By | Bring a Friend Days, CrossFit Games, Events, Partner WOD, WOD, Yoga | No Comments

Scott
The Joy of Lifting Weights!

CFM Upcoming Events

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

And coming Saturday…

A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat

B. Partner Nasty Nancy
5 Rounds For Time: [24min cap] 500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees

Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.

At Home
A. In 12 minutes complete 5 sets of the complex
3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm

B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.

At Home
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner

Post total Cals for the 10 rounds. Ex: 189 Rx.

Sunday Schedule

9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

October 20, 2021
0

THUR 10.21.21 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, Rowing, WOD | No Comments

#tbt Coach Damon’s Farewell & Karaoke #MikesMicNight #WWDLS

CFM Upcoming Events

Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.

Friday, October 29th CFM Halloween Party! 6-9 pm.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)

B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.

Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″

(Rx+ 36/30-30/24-24/20″)

At Home
A. EMOM 9
Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges

Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx

And coming tomorrow…

LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

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