5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)
B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges
5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)
Score rounds and reps for the AMRAP. Ex: 6+35 Rx
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
And coming tomorrow…
AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)
CrossFit Midtown is very excited to announce our our February 2020 Member of the Month, Bob Busby! He has been a member since February 2019 and has made some major gains and PR’s, made from dope friends, and has become a staple morning crew memeber! Read on to learn more about Bob and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Bob completing DB step ups during the 2020 open.
Name: Robert L Busby Nickname: Bob Age: 58 Hometown: Fairfax, Virginia
How did you get exposed to CrossFit?
A friend from work gave me a trial membership to Reebok Crossfit in Hilton Head back in 2015
What brought you to CrossFit Midtown?
When my wife and I moved from Buckhead to Midtown, I wanted a Crossfit gym that I could walk or ride my bike to.
Bob B. crushing some deadlifts.
What was your very first day at CrossFit Midtown like?
I was impressed with how nice the people are. Billy, Cary and Anne Marie, and Ester in the 6 am class were very welcoming!
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)?
I remember thinking how corny the “community” of Crossfit was before I started Crossfit. But it really is a community that shares a passion for fitness, friendly competition, and where great friendships are formed.
Tell us some of your recent accomplishments. What goals do you have for 2020!?
I did my first strict ring muscle-up last year. I want to work on and accomplish a bar muscle-up in 2020. Plus, I want to be smarter about my training – stretch more to avoid injury and get my elbows to point forward, instead of down, when I have the bar in the front rack position!
We all want to look like Bob when we grow up
What does your frequently used emoji tab look like? (screen shot and send it!)
I would screen shot it, but it includes purple unicorns, and I promise, I’ve never used one. My phone’s been hacked!
What is your favorite workout and if you could make up your own workout what would it be?
My favorite workout is the one I just finished! One of my favorite things about Crossfit is having the WOD planned by someone else. I appreciate not having to think about it. But throw in thrusters, pushups, and pullups and I’m happy.
What is your favorite cheat food/meal?
Pizza and craft beer.
He said he liked thrusters…
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)?
I really enjoyed participating in my first Crossfit Open at CFM this past year.
Hobbies, Talents and or Interests? What does a day in the life of Raymond look like outside of being a stud crossfitter?
Running/walking the Beltline, trying out new restaurants, visiting local breweries.
Just hanging out in the front rack
Advice for new CrossFitters
Embrace the suck. It’s good for you!
7th CFM Anniversary Party. We hope to see you at many, many more of these Bob!
5a: All Levels CrossFit- Brianna
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- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Power Clean + Clean + Push Jerk
4 x 1+1+2
Work to a heavy complex for the day
B. 5 Rounds [20 min cap]
10 Pull Ups (Rx+ = C2B)
20 Wall Balls (20/14)
15 Slam Balls (30/20)
40 Double Unders (Rx+ = 100 reps)
Post load for complex and time for the WOD. Ex: 215#, 17:30 Rx+
And coming tomorrow…
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day
B. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.
And coming Saturday…
Partner WOD. Teams of 2:
AMRAP 20
20 Thrusters (m = 65/95/115, w = 45/65/75)
20 Box Jumps (m = 20/24/30”, w = 12/20/24”)
20 Kettlebell Swings (m = 35/53/70, w = 26/35/53)
20 Bar Over Burpees
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Score rounds and reps for the WOD. Ex: 5 + 12 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Turkish Get Ups
8-8-8-8
(4 reps each arm)
B. 4 Rounds Not For Time
300/250m Row
16 Single Arm DB Floor Press from Glute Bridge (50/35) (switch hands after 8 reps)
16 Single Arm DB Lunges (switch hands after 8 reps)
Rest 2 minutes between rounds
Score average row split. Ex: 0:52.7
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.
And coming tomorrow…
A. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day
B. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.
5a: All Levels CrossFit- Brianna
5:45a: All Levels CrossFit- Brianna
6:30a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:15a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)
Post total calories on row. Ex: 102.
And coming tomorrow…
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.
Work hard each day and the odds will shift in your favor.
Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar
Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.
And coming tomorrow…
EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Mohammed
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
27 Wall Balls (20/14)
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 11:12 Rx.
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar
Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.
