October 2012

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.

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

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

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

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.

East vs. West recap

CrossFit Midtown made a splash at Saturday’s East vs West competition at CrossFit HD in Chamblee. We had two teams – the Hooverballers (9/13) and Quadzillas (12/13)- compete in the Mixed division, and two teams – the Midtown Get-Downs (12/24) and Chicken Legs (22/24) – compete in the Elite division. But this competition was about SO MUCH MORE than the final standings. Competing is about mingling with the CrossFit community, seeing where you stack up outside your box (on THAT given day, in THAT given field, in THOSE given WODs), and having fun.
CFM opened less than five months ago, and most of our competitors have only been doing CrossFit that long (or not even that long!). It was the first CrossFit competition for 17 of the 21 athletes who competed! Thanks to all of you who stepped outside your comfort zone to compete on Saturday. We competed with CF Games competitors, elite Olympic lifters, former college/pro athletes, and OURSELVES. I am proud of all of you, and thank you all for giving it everything you’ve got.
Like Tirzah said: “Now I know what I have to work on.” Whether you realized you’ve got some work to do at box jump-overs (the Twinkle Toes award goes to Woody!), gymnastics (damn you, handstand push ups!), Olympic lifting, or just sprints and baton hand-offs, I hope you all learned something about yourselves and had a great time. Be proud!

More yoga AND kettlebells!

Ask and you shall receive! We’re now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. 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.

Courtney crushing one of approximately one jillion overhead squats she did for the Elite division Chicken Legs in WOD 1 of Saturday’s competition. Get it guuuuuuurl!

Workout of the Day

A. Back Squat: 15-10-5 at 3211 tempo, 2min rest
B. 8 sets:
8 kettlebell swings heavy
125m row, run or 25sec AirDyne
rest 2:45

CFM REPRESENT!

I can’t believe that CFM isn’t even five months old, and we’re already sending 20 (T W E N T Y ! ! !) athletes (that’s four teams!) to compete at the East vs. West Competition on Saturday at CrossFit HD in Chamblee. Spectators are welcome. Please come out to the event to cheer us on. CFMers will be competing all day long!
Hooverballers (Uran, Kurt, Anna, Tirzah, Shane, Kerry) compete at 9a, 11a & 12:10p
Quadzillas (Arielle, Levy, Dave, Ellen, Mary Anne & Bri) compete at 9:30, 10:50 & 11:50a
Chicken Legs (Courtney, Dan W, Don, Vabs) compete at 1, 3:30 & 5:15p
Midtown Get Downs (Lis, Carlos T, Woody, Richie) compete at 1:30, 3:40 & 5:40p

More yoga AND kettlebells!

Ask and you shall receive! We’re now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. 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.

Dan will be showing off more topless handstands this weekend at CFHD. DON’T MISS IT!

Workout of the Day

6 sets:
Front Squat x 2-3 reps, 15 seconds rest
AMRAP Pull Ups, 5 minutes rest

More yoga AND kettlebells!

Ask and you shall receive! We’re now offering yoga classes on Tuesdays at 8:15pm with Monica AND Wednesdays at 1:15pm with Beth. Stay tuned for details on a Saturday yoga class AND a weekly kettlebell class (both with Amy). Class attendance for CFM students counts as one of your weekly visits. OR CFM students and visitors are also welcome to join yoga or kettlebell classes for a $15 drop-in fee.

Hydrostatic body composition testing rescheduled

Body composition testing has been rescheduled for Wednesday, October 17 from 4 to 7pm. 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.

Whole Life Challenge check-in

How’s everybody doing? I’m feeling stronger, sleeping better, and trying some new recipes. Remembering to log my points has been tougher than I thought! I set an alarm on my phone, but I was coaching an intro when it went off Saturday and quickly turned it off. WHOOPS! What’s been the toughest part for you? Post in the comments and let us know.

Bri crushing the kettlebell swings at WLC prelims. Bri is also crushing the WLC so far with about a jillion points. Keep up the great work, Bri!

Workout of the Day

A. Press: 8-6-4, 3min rest
B. 5 rounds for time:
8 push press @ 135/95#
20 kettlebell swings @ 1.5/1pood