Month: March 2019

Alyssa on a pause box squat

CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
4 sets of 3 reps at 82%

Work sets same weight for all sets
Complete 1 set every 4 minutes E4MOM

B. AMRAP 3
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx

And coming tomorrow…

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)

B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)

Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.

Kelly holding the bottom of a box squat

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
500/400m Row
12 Snatch Grip Deadlifts (115/80)
9 Hang Power Snatches
6 Overhead Squats
12 Toes to Bar

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.

And coming Saturday…

“Break Even”
Partner WOD [30min cap]

1-2-3-4-5-6-7
Power Clean + Squat Clean (135/95)
-1200m Run (150m Relay)-
Then directly into…
10 Rounds (5 Rounds each)
8 Bar Facing Burpees
10 Thrusters (95/65)
[each section completed in alternating fashion]

Post time for the WOD. Ex: 24:32 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- Monica

And coming Sunday…

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

8:45a: Weightlifting- Damo
10a: All Levels CrossFit- Damon
11:30: CFM Brunch!!
5,6p: Open Gym- Neal

Coach Ellen
The force is strong with this one!

Today’s schedule

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

Workout of the Day (WOD)

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
40 Burpee Box Jumps (24/20)
-3 Minute Rest-
AMRAP 12
80/60 Calorie Row (20 calorie relay)
60 KB Goblet Squats (53/35)
40 Single Arm Overhead Lunges (Each Partner)

Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx

And coming tomorrow…

Open WOD 19.6
12 Minute AMRAP
18 Pistols
12 Deadlift (155/105)
9 Overhead Squat
6 Jerk

Post number of reps for AMRAP. Ex: 256 Rx

Bin set up for a heavy stone lift #functionalfitness #liftheavythings

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- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run

Post time for the WOD. Ex: 25:10 Rx

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
40 Burpee Box Jumps (24/20)
-3 Minute Rest-
AMRAP 12
80/60 Calorie Row (20 calorie relay)
60 KB Goblet Squats (53/35)
40 Single Arm Overhead Lunges (Each Partner)

Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx

CFM Upcoming Events

Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

Amy using a J-hook clamp to climb up the rope in 31Heroes WOD

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- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Rope Climbs**
Min 4 – Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

And coming tomorrow…

5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run

Post time for the WOD. Ex: 25:10 Rx

CFM Upcoming Events

Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

Shawn working the axle bar deadlift #backtobusinessmonday

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

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 4/4

B. 40-30-20-10 [15min cap]
Wall Balls (20/14)
Deadlifts (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Rope Climbs**
Min 4 – Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

CFM Upcoming Events

Thursday, March 28th: 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, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2’s are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 – 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

Carmen showing some awesome mobility and strength with 1-arm overhead squats

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Tonight concludes the 2019 Open Season!

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.5!

Workout of the Day (WOD)

CFG Open 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Additional scaling options for group classes:
Chin over bar pull up
#half the reps pull up 17-14-11-8-5
Barbell Assisted pull up (BBAP)

Post time to complete the WOD. Ex: 13:15 Rx.

And coming Saturday…

Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 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- Monica

And coming Sunday…

10-9-8-7-6-5-4-3-2-1
“Far Side Devils”

DB Box Step Ups (35/25’s)
Devil’s Press
-3min rest-
4 Rounds
300m Single KB Farmer’s Carry (70/53)
12 Straight Leg Plate Sit Ups (45/25)
[30min cap including rest]

Post time for WOD. Ex: 24:10 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

Billy going to his happy place with dumbbell thrusters

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Friday night concludes the 2019 Open Season!

Today’s schedule

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

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. AMRAP 12
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx

And coming tomorrow…

Open WOD 19.5
12 Minute AMRAP
Dumbbell Thrusters (50’s/35’s)
Chest to Bar Pull Ups
Rounds of increasing reps
8-10-12-14-16-18-20-…

Post number of reps for AMRAP. Ex: 135 Rx

Anastasiya

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4

B. 4 Rounds
200m Run
9 Shoulder to Overhead (135/95)

Post load for squat and time for the WOD. Ex: 355#, 7:21 Rx.

And coming tomorrow…

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. AMRAP 12
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx

CrossFit Midtown is very excited to announce our March Member of the Month, Amy Nathanson! Amy has been a member for almost a year, has made some major gains, made some awesome friends, and has been an active person in the CFM community! Read on to learn more about Amy and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Amy during 31 Heroes
r CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Amy Nathanson
Nickname: N/A
Age: 43
Hometown: Rockville, MD

How did you get exposed to CrossFit?
I was visiting a friend and he said, “Oh, we started doing this thing called CrossFit. Would you like to try it?” Earlier that year I had done some sprint triathlons, so I thought I was in pretty decent shape. We did a circuit that involved box jumps, pushups, and some other stuff. It was pretty brutal. The next day I was incredibly sore, and was munching Advil like it was M&Ms. I wondered if that was how it felt to be 93 years old. I decided I DEFINITELY needed to find a CrossFit near where I lived when I got home. 😉

What brought you to CrossFit Midtown:
I moved here from Oregon for my job. I was on my house-hunting trip. My first priority was to find a place to live, and the second was to find a good crossfit. I was lucky enough to accomplish both during that trip.

Warming up for CFM Rise Up with partner Hardeep

What was your very first day at CrossFit Midtown like?
I was asked, “How long have you been at CrossFit Midtown?” and I looked at the clock and said, “About three minutes.”
I thought it was really nice and welcoming to start the class with introductions and a brief icebreaker. I was really impressed with how open and friendly everyone was.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
When I started crossfit I couldn’t clean a 45# barbell. Last week I did a 125# clean and jerk off a set of blocks. I can deadlift over 200#. I did the very first pull-up of my life when I was 36 years old. I never thought I could do any of those things. It’s really exciting to not know what my limitations are, and to get to continually push myself to new heights.
Also my arms and shoulders look smokin’ hot.

Tell us some of your recent accomplishments. What goals do you have for 2019!?
I hit 105# on my snatch last year, which was pretty amazing to me. My back squat and deadlift aren’t quite up to my lifetime maxes but they’re close (within 5-10 pounds.) With moving and travel the fact that they’re as close as they are is pretty awesome.

I’d like to break 200# on my back squat and 300# on my deadlift. I think I’m much closer to the former than the latter. I’d also like to PR my olympic lifts, but they’re very technique-driven, and I’m not sure I’ve got that quite down in my head yet.

I have a lot of travel coming up this year, so I don’t know if those things will happen, but that’s okay. I am going to try to be as consistent as I can with working out, and try to fit in workouts when I travel. Trying to be good with nutrition when I travel is also a goal.

Jerkin’ during CFM Rise Up

What does your frequently used emoji tab look like?
Are you checking for eggplants or something?

What is your favorite workout and if you could make up your own workout what would it be?
I’m not sure what my favorite is. I really liked 16.5: 21-18-15-12-9-6-3 Thrusters/Burpees. I’m nuts, I know. I also like Murph because it’s such a mental game.

My ideal workout would have no wallballs.
I really enjoy having lifts in the workout, so maybe a triplet of front squat/pull-up/run (10/10/400) or front squat/sit-up/run (10/20/400).

What is your favorite cheat food/meal?
Wine.

Favorite CrossFit Midtown moment
I went on vacation for a bit and when I came back lots of people were like, “Where have you been, Amy?” It’s so wonderful to be welcomed into this group and have people notice when I’m gone, even though I’m fairly new here.

Jumpin’, jumpin’

Hobbies, Talents and or Interests Outside of CrossFit:
I downhill ski and occasionally knit.

Advice for new CrossFitters
Don’t feel like you’re not fit enough to do CrossFit. It is infinitely scaleable to whatever level you’re at. And don’t feel bad just because you can’t run as fast or lift as much weight as someone else. No one judges you for that. If you’re here, and you work out with us, you’re one of us. We will congratulate you when you finish the workout whether it’s first, last, or in the middle, and we will celebrate with you at each new achievement you make.

Celebrating a WOD well done