6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
And coming tomorrow…
For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to work to a heavy single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
And coming tomorrow…
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
Post time for slowest round. Ex: 1:26 Rx
And coming tomorrow…
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to Work to a Heavy Single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk
3-3-3 (75% of 1 RM)
B. Double EMOM 10
EMOM 10
Odd: 20 Air Squats
Even: 7 Handstand Push-ups
(Scale to Pike HSPU from box, or DB Press)
EMOM 10
Odd: 20 Air Squats
Even: 6 Clean & Jerks (m=95/115/135 w=55/75/95) Grace Style
*No rest between EMOMs
Post load for clean & jerk and fewest reps completed for each movement in EMOM.
Ex: 210#, 20, 7, 20, 6 L3
And coming tomorrow…
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming Saturday…
Partner WOD
40-30-20 Rep Rounds For Time
Squat cleans (m = 65/95/135, w = 45/65/95)
Cal Row
All reps are team totals. 1 partner working at a time. Partners may partition the cleans any way. Each partner must row a minimum of 5 cals each round.
Post time to complete the WOD. Ex: 15:08 L3
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 Miller
And coming Sunday…
A. 12 Minute EMOM:
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 15 seconds False grip hold
B. For Time [12 Minute Time Cap]:
20 Ring Rows
40 Strict Press (m = 45/75/95, w = 35/55/65)
20 Ring Rows
*Every Minute On the Minute – 10 Jumping Lunges
Post time to complete WOD. Ex: 10:15 L3
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups
B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3
CrossFit Midtown is very excited to announce our April Member of the Month, Liza Akins! Liza has been a member for a litte over a year, has been crushing the WODs, and placed first overall for the scaled women at CFM this year in the Open! Read on to learn more about Liza and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Name: Liza Akins Nickname: Liza is a nickname. Age: 32 Hometown: Atlanta
How did you get exposed to CrossFit?
One of my bosses was and is obsessed with CrossFit.
What brought you to CrossFit Midtown?
After hearing about CrossFit for 6 months, I thought it would be a great workout for … my husband. I showed up to the intro session as moral support.
What was your very first day at CrossFit Midtown like?
Humbling. Having been a barre addict for 5+ years, I thought I was in pretty good shape. I quickly realized that I had zero upper body strength and I needed to keep coming back.
What changes have you seen in your overall health and fitness level since starting CrossFit?
I’m much more well-rounded in my fitness these days. In the past, when I wasn’t training for a race, even going on a three mile run was a challenge. Now when I occasionally get outside for a run its not a struggle. It’s also helped mentally. If I can get myself through half an hour of whatever hell Mike has programmed for Part B, I can probably get through whatever else comes up in my day.
What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
Definitely the community. I love how supportive everyone is, whether its in class, at Friday Night Lights, or one of the hero workouts. Also, the minor injuries. My mother has stopped asking why I’m so bruised all the time. Liza completing 1 more snatch at the end of the workout!
Favorite WOD: Anything with toes to rings or burpees (seriously).
Least favorite WOD:
Anything with wall balls. It’s bad enough when you’re short, but getting smacked in the face with a wall ball really solidified my dislike.
Favorite CrossFit Midtown moment:
Friday Night Lights. I love getting the opportunity to hang out with everyone, especially the people that I don’t normally get to see in class and I love the feeling of the entire gym pulling for those people who are struggling through whatever hell Dave Castro has come up with.
Hobbies, Talents and or Interests Outside of CrossFit:
I love creating – whether it’s making candles, cooking, or building something.
Advice for new CrossFitters: Allow yourself to be a beginner. No one expects you to automatically know what you’re doing, so listen to the coaches and ask when you have questions.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Thruster: 5 sets of 2 reps. Working up to a heavy set of 2.
B. “Flux”
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
4 Minutes Rest
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
Post load for thruster and total reps of burpees. Ex: 175#, 18 L2.
And coming tomorrow…
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups
B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.
