Michael Aaron

CrossFit Midtown is very excited to announce our March 2017 Member of the Month, Melissa Davis! From her first Lurong challenge to competing in the Open, Melissa has quickly become one of our most dedicated, supporting and inspiring members. Read on to learn more about Melissa and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Melissa Davis
Nickname: I don’t have one, but my name in Greek means honeybee (fun fact)
Age: 27
Hometown: I grew up in multiple locations. Family is in Texas now though

How did you get exposed to CrossFit? I took Crossfit for an elective credit in college, and fell in love with it. I fell away from it after college while I was in Philly though.

What brought you to CrossFit Midtown? When I moved to Atlanta in 2015, I was ready for a change to supplement my running, and I needed a way to meet some friends. Crossfit Midtown had the best location and shortest foundations program for me at the time so I signed up.

What was your very first day at CrossFit Midtown like? I honestly don’t remember! I do remember my foundations period as being continually challenging. There were multiple times that Mike would say we are going to work on X movement and I would just laugh at him…It was good to identify my weaknesses and strengths up front though!

What changes have you seen in your overall health and fitness level since starting CrossFit? My stamina has increased substantially, and I am getting stronger every day. Although I don’t run as often these days, I find it pretty easy to run long distances at the same (or even better) pace than I was running before I started. I never expected to fall in love with lifting weights, and it has surpassed my love of running at this point.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected? CFM has truly become my happy place. The people I work out with are now my real friends, and I never expected that. I also enjoy the community that CFM has. We are always supportive of each other and are not afraid to push one another to be better. I have finally found my passion in life (health and fitness) due to this gym and I am forever thankful for that.

Favorite WOD: My favorite “girl” is Grace (30 Clean and Jerks). I also LOVE long AMRAPS or any other barbell workout.

Least favorite WOD: Gymnastics-heavy workouts kick my butt, because that’s my weakness. Just another opportunity to improve though! I also dislike burpees but have come to tolerate them in the past 6 months or so.

Favorite CrossFit Midtown moment: How am I supposed to pick ONE moment at CFM?! This is impossible…so, my favorite moments/happenings thus far (in no particular order): This Lurong Challenge that we JUST finished, Barbell Club, and our social gatherings….but really, I just love to be at CFM, even for a normal class.

Hobbies, Talents and or Interests Outside of CrossFit: I have a passion for health and fitness, so much that I am studying to become a certified Health Coach. I also enjoy hiking on the weekends, running, and cooking/baking.

Advice for new CrossFitters: Don’t give up! Everything in Crossfit is able to be scaled to whatever level you are at, and we aren’t going to judge you for scaling down. Also, the only workout you regret is the one you don’t do. So keep coming back!

March 2017 Member of the Month, Melissa Davis Read More »

Today’s schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. 3 Rounds For Time [6 Minute Time Cap]:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

And coming tomorrow…

A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.

B. 5 Rounds for time [13 Minute Time Cap]:
15 Wallballs (20/14) (m = 10ft/11ft, w = 9ft/10ft)
12 Sumo Deadlift High Pull (m = 75/95, w = 55/65)
9 Push Press (m = 75/95, w = 55/65)

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

Upcoming Events

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Friday, Mar 10th: The 2017 Open Continues in week 3! 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 week we take on 17.3!

TUES 03.07.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of: [15 Minute Time Cap]
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
60 Speed Step (L+R=1) each round

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx

And coming tomorrow…

A. Deadlift: 5 rep max

B. 3 Rounds For Time [6 Minute Time Cap]:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

Upcoming Events

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 03.06.17 Read More »

Amanda finishing the deadlift on 16.4 during FNL

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (L2/L3+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (m = 16/20/24, w = 8/12/16kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 L2+

And coming tomorrow…

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

WED 03.01.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will M.
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

And coming tomorrow…

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (L2/L3+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (m = 16/20/24, w = 8/12/16kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 L2+

Upcoming Events

Friday, Mar 3rd: The 2017 Open Continues in week 2! 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 week we take on 17.2!

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

TUES 02.28.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time [15 Minute Time Cap]
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups (Rx+ = Handstand Pushups)

Post load and reps for sqaut and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow…

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

Upcoming Events

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 02.27.17 Read More »

Join CFM for Friday Night Lights during the Open!!

Upcoming Events

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

Open WOD “17.1”
Rep Rounds For Time [20 Min Time Cap]:
10-20-30-40-50 1-Arm Dumbbell Snatches (alternating arms) (m = 50/35/20, w = 35/20/10)
15 Burpee Box Jump-Overs (Rx = 24″/20″)*

*Scaled(L2) and L1: Box jump overs 20″ for men and women and step-ups permitted.

Post time to complete WOD or number of reps. Ex: 14:37 Rx or 173 Rx

And coming Saturday…

B. Partner WOD [20 Minute Time Cap]
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135/185, w = 65/95/125)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders*

All rounds and reps are individual totals. Both partners working at the same time on opposite movements of each couplet.

*Scale Double-Unders to 15 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 Rx+.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga – Lana Wilson. Click here to reserve

FRI 02.24.17 OPEN WOD 17.1 & FNL!!! Read More »

Who is excited about BAF, the Open, and FNL at CFM!?

Today’s schedule

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD): Bring-A-Friend Day!!

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. L5

And coming tomorrow…

17.1: TBA

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

THUR 02.23.17 Bring-A-Friend Day & Open 17.1 Announcement! Read More »

Cary finishing the Deadlift from 16.4 FNL event.

Upcoming CFM Events

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+

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

A. 500m Row

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. L5

WED 02.22.17 Open Begins Tomorrow! Read More »

8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2017 Open begins this week!

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 after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week.

Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit.

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!

1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM?

2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.

4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.

5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!

Dez doing her first FNL Open 16.3 Scaled!

6. Because you’re good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we’re on it together!

2017 Open Schedule

Thursday, Feb 23rd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 24th at 7pm: 17.1 FNL
Friday, Mar 3rd at 7pm: 17.2 FNL
Friday, Mar 10th at 7pm: 17.3 FNL
Friday, Mar 17th at 7pm: 17.4 FNL
Friday, Mar 24th at 7pm: 17.5 FNL