Michael Aaron – CrossFit Midtown

At Home Workout of the Day (WOD)

“Holding Hands”
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Post time for WOD. Ex: 11:24 Rx.

Upcoming Events

Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.

Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!

Thursday, September 17th 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, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.

Click below to register and join Team CFM. We’ll help group everyone up in teams of 3! This also an option to participate in the Fitness Snack single workout challenges for prizes too!
Noble Clay Changemaker Challenge Registration!

And coming tomorrow…

A. Championship Complex
Complete 1 set every 5 minutes for 5 sets
5 Deadlift
4 Hang Power Clean
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Within 1 minute complete the complex. It does not have to be unbroken.
Start at 50% 1RM C&J and work up to 75-85% to finish
Rest 4 minutes between sets

B. For Time [6min cap]
30/24 Cal Bike
15 Clean & Jerks (135/95)

Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx

MON 09.07.26 Happy Labor Day Read More »

Workout of the Day (WOD)

A. E2M 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

Upcoming Events

Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.

Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)

All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.

Post the rounds and reps completed in the AMRAP. Ex: 9+2 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. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. For Time [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Echo Bike
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Row

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 09.04.26 Read More »

Workout of the Day (WOD)

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

Upcoming Events

Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.

Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!

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- Michael
7:00p: Weightlifting- David

And coming tomorrow…

A. E2M 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

THUR 09.03.26 Read More »

Workout of the Day (WOD)

AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row
Rest 1 minute
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row

Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx

Upcoming Events

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

WED 09.02.26 Read More »

Workout of the Day (WOD)

A. Farmer’s Carry For Load
5 sets of 100m (50m-50m)
Compete each set unbroken without setting the weight down
Increase the weight each set as form allows
Complete 1 set every 4 minutes

B. Partner WOD
2 Rounds For Time: [14min cap]
200m Farmer’s Carry (70’s/53’s)
300ft Sandbag Bear Hug Carry (150/100) 3x(50ft-50ft)
40 DB Hang Clean-to-Overhead (50/35)

Post load for carry and time for the WOD. Ex: 190#, 11:12 Rx

Upcoming Events

Click here to register and join Team CFM. You can row solo or as a Team of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row
Rest 1 minute
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
Rest 1 minute
AMRAP 5
Cal Row

Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx

TUES 09.01.26 Read More »

Workout of the Day (WOD)

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

Upcoming Events

Click here to register and join Team CFM. You can row solo or as a Team of 3!
Noble Clay Changemaker Challenge Registration!

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. Farmer’s Carry For Load
5 sets of 100m (50m-50m)
Compete each set unbroken without setting the weight down
Increase the weight each set as form allows
Complete 1 set every 4 minutes

B. Partner WOD
2 Rounds For Time: [14min cap]
200m Farmer’s Carry (70’s/53’s)
300ft Sandbag Bear Hug Carry (150/100) 3x(50ft-50ft)
40 DB Hang Clean-to-Overhead (50/35)

Post load for carry and time for the WOD. Ex: 190#, 11:12 Rx

MON 08.31.26 Read More »

Workout of the Day (WOD)

For Time [16min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders

Post the time for the WOD. Ex: 8:10 Rx

Upcoming Events

Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

And coming Saturday…

Partner WOD [30min cap]
1 Round
30 Thrusters (95/65)
40 Bar Facing Burpees
50/40 Cal Echo Bike
2 Rounds
15 Thrusters
20 Bar Facing Burpees
25/20 Cal Echo Bike
3 Rounds
10 Thrusters
15 Bar Facing Burpees
20/16 Cal Echo Bike

1 partner working at a time. Partition the reps any way. All the reps are team totals.

Post the time for the WOD. Ex: 22:49 Rx

Saturday Schedule

6:25a: All Levels – SPECIAL RUCK- Michael
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

And coming Sunday…

5 Rounds (50 sec work: 10 sec rest)
Min 1: Walking Lunge (5ft = 1 rep)
Min 2: Wall Walks
Min 3: Cal Row
Min 4: DB Snatch (50/35) (Rx+ 70/50)

Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 08.28.26 Read More »

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats

Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 25 Rx

Upcoming Events

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

And coming tomorrow…

For Time [16min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders

Post the time for the WOD. Ex: 8:10 Rx

THUR 08.27.26 Read More »

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

Upcoming Events

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

And coming tomorrow…

A. Push Press
3 x 5 @ 80%

B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats

Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 25 Rx

WED 08.26.26 Read More »

Workout of the Day (WOD)

A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

Upcoming Events

Click here to register and join Team CFM. You can row solo or as a Team of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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…

Post time for the WOD Ex: 13:10 Rx+

TUES 08.25.26 Read More »