A. EMOM 20 Min 1: 3 Deficit Deadlift Singles (2/1.5″) Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B) Min 3: 1 set Hand Release Push Ups Min 4: Rest
B. 5 Sets (1:30 work: 1:30 Rest) 12 Front Rack Lunges (95/65) Max Reps Bar Over Burpees
Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD. Ex: 335#, 82 Rx+, 75, 102 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD 4 Rounds [30min cap] 567m Run 15 Shoulder to Overhead (115/75) 20 Box Jumps (30/24″) 15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:40a: Yoga- Michael
And coming Sunday…
A. EMOM 12 Min 1: 200m Run Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15) Min 3: Rest
B. 3 Rounds Each Station (1:30 work: 0:30 rest) Station 1: 100m KB Farmers Carry (53’s/35’s) Station 2: 22 DB Bench Press (50’s/35’s) (Rx+ 70’s/50’s) Station 3: 100m KB Front Rack Carry (53’s/35’s) Station 4: 22 DB Front Rack Lunges (50’s/35’s)
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
Partner WOD AMRAP 20 10 DB Burpee DL (50’s/35’s) 20 DB Box Step Up (50/35) (24/20) 30 Sit Ups 40/30 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
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 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. EMOM 20 Min 1: 3 Deficit Deadlift Singles (2/1.5″) Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B) Min 3: 1 set Hand Release Push Ups Min 4: Rest
B. 5 Sets (1:30 work: 1:30 Rest) 12 Front Rack Lunges (95/65) Max Reps Bar Over Burpees
Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD. Ex: 335#, 82 Rx+, 75, 102 Rx.
A. Handstand Hold Practice EMOM 12 (30 sec work: 30 sec rest) Min 1: Freestanding Handstand Hold (or progression) Min 2: Handstand Hold (or progression) Min 3: Rest
B. AMRAP 8 5 Hang Power Snatches (55% 1RM) 5 Overhead Squats 30 Double Unders
Post rounds and weight for AMRAP. Ex: 6+10 @ 75#
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD AMRAP 20 10 DB Burpee DL (50’s/35’s) 20 DB Box Step Up (50/35) (24/20) 30 Sit Ups 40/30 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx
B. AMRAP 15 15/12 Calorie Row 12 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) 6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
Upcoming Events
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Handstand Hold Practice EMOM 12 (30 sec work: 30 sec rest) Min 1: Freestanding Handstand Hold (or progression) Min 2: Handstand Hold (or progression) Min 3: Rest
B. AMRAP 8 5 Hang Power Snatches (55% 1RM) 5 Overhead Squats 30 Double Unders
Post reps for pull ups, and rounds and reps for the WOD or time if completed. Ex: 11-9 Rx+, 8+4 Rx.
Upcoming Events
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Front Squat 4 x 4 @ 80%
B. AMRAP 15 15/12 Calorie Row 12 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) 6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
Upcoming Events
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Princess Bride Partner WOD “Fire Swamp” AMRAP 20 100/80 Cal Row 50 DB Box Step Over (50/35)(24/20) 100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 Rx #isurvivedthefireswamp #asyouwish #brutesquad #preparetoWOD #partnerWOD
I survived the fire swamp
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:40a: Yoga- Michael
And coming Sunday…
A. Bench Press 3×5 3 sets of 5 reps at 75% 1RM
B. 5 Rounds: In a 2 minute window complete… 15 KB Swings (53/35#) (Rx+ 70/53#) 15 Burpees Max Calorie Bike (Rx+ Ski) -Rest 2 minutes between rounds
Post load for bench and total calories from bike. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
#tbt Coach Hailey working on building pull-up strength with barbell assisted pull-ups (BAP)
Workout of the Day (WOD)
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
Post time for the WOD. Ex: 15:20 Rx
Upcoming Events
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
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 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4M for 4 sets each for time: [16min total] 200m Run 50 Double Unders 5 Ring Muscle Ups
Record time to complete slowest round Ex: 2:32 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow…
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
CrossFit Midtown is very excited to announce our 2026 September Member of the Month, Mike Adams! Mike Adams has been a member for 11 YEARS! He is one of our longest standing members! He has hit huge PRs, made besties, and become a staple in the 5:00 pm class! Read on to learn more about Mike Adams and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
PR Mike!
Name: Mike Adams Nickname: PR Mike (now Maintenance Mike); although everyone at the gym always calls me by my full first and last name lol Age: 37 Hometown: Lawrenceville, GA
How did you get exposed to CrossFit? No one I knew in my life at the time was doing CrossFit…I only knew of it through hearsay as the workout class where people do crazy physical movements (which turned out to be true lol). There were also the jokes out there that all CrossFitters would talk about is CrossFit.
What brought you to CrossFit Midtown? I was stagnant in my current gym routine at LA Fitness, doing the same exercises and movements over and over and was ready to push myself out of my comfort zone. I would drive home from work down Spring St. every day and I saw the CFM sign and finally decided to stop by.
What was your very first day at CrossFit Midtown like? It wasn’t as intimidating as I had built up in my head. Coach Cam was so friendly and welcoming that signing up was easy (although I’ve made my decision ahead of coming) He is so nice at Foundations that I told him he should start a Foundations 2.0 class when I graduated from it.
What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)? The first few months and years was noticeable physical fitness progress and athletic build. What I did not expect, however, was the BEST friends and community CFM brought me. As a naturally introverted gay person, CFM has made me feel comfortable, like I belonged, and gave me more confidence. The diversity and positivity at the gym has made me proud to be a member, hence why I have never left. My favorite part of the day is the 5:00 PM class with my HiTea, Walking Club, and Gym Rats and my social life over the years has started to revolve more and more around CFM and the friends I have made there. Those friends along with the great coaches have encouraged and motivated me to do various fitness competitions and really push myself..if you told 2015 Mike when he walked into the gym the first time that I would be doing that I would have said you were crazy.
Tell us some of your CrossFit accomplishments! Completing Hyrox with my CFM partner in crime, Rishabh. Finishing tied for 2nd in the Rise Up competition earlier this year. Completing Murph for the first time without a partner. Slowly but surely improving my muscle-ups…by far my hardest movement to get. For the rest of 2026, I want to handstand walk 8 feet (i.e. the width of two mats) and achieve a new bench press PR!
Mike Adams + besties!
What is your favorite workout and if you could make up your own workout what would it be? I don’t know if it had a specific name but the coach would have a deck of cards and they would pull a card and each suit would represent a movement while each number/face card would represent the number of reps. That and the 12 days of Fitmas! If I could make my own workout it would include some variation of running, ring muscle-ups, toes-to-bar, burpees, and some crazy movement like tire flips…and all of it somehow incorporates and works with the lyrics/chorus to a Tate McRae song.
What is something people at the gym might now know about you?
I have eight tattoos!
Throwback to the 2019 CrossFit Open!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? It happens daily when I hear the clock beep that the workout is over…jk! For real, the 2025 Christmas party was a blast, Mike’s CFM Anniversary speech, and almost beating Coach Mike and Jeannette in the cornhole tournament a few years ago come to mind. Also, anytime Damon would coach back in the day that was a treat
Hobbies, Talents and or Interests Outside of CrossFit:
Reality TV/Real Housewives, tennis, traveling (which 9 times out of 10 is with my CFM besties), attending concerts/music festivals (Dua, Ari, Gaga, Rufus du Sol, etc. to name a few of late)
Advice for new CrossFitters: You belong. No matter your age, gender, physical fitness level, quirkiness, etc. there is a place for you here. Be patient with your progress and remember that all of us were in the same position you were before. To this day I still wonder if I am doing some of the movements correctly. I also would encourage new CrossFitters to participate in activities or events the gym does outside of the traditional classes. It took me a while but after I did that, I felt more connected to members and the gym as a whole.
A. Squat Waves E3M 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4M for 4 sets each for time: [16min total] 200m Run 50 Double Unders 5 Ring Muscle Ups
