#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
GA voter registration deadline is today, Monday, October 5th! Check your status today and make a plan to vote! Exercise your rights!!
Workout of the Day (WOD)
A. Check GA Voter Registration Teams of 2-3 4 minute warm-up cal echo bike -1 partner working at a time while the others check their GA voter registration. -Optionally check before class starts! So you can get more time rotating with partners on the bike. -Make a plan to register to vote before leaving the gym today if you need to! -If you are unable to register, help and enourage others to exercise their right to vote! -Deadline to register is Monday, October 5th.
*Score total cals in SugarWOD along with teammates
B. “Miami Rain” Rx AMRAP 16 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate AMRAP 16 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled AMRAP 16 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 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- 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. 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
A. 3 Sets 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
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 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…
“U-haul” Partner WOD For Time: [26min cap] 150 Wallballs (20/14 to 10/9ft) 50/40 Cal Bike
In intervals 4-4-4-4-6 minutes At the start of each interval complete: 400m Run Relay 14-17-20-23-26 Deadlift (50% or less of 1RM) Then max reps of WB until 150 are complete and then into Bike Cal.
Rest 1 minute between intervals
All reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Note: The deadlift reps increase each round.
Score time to finish the last bike cal. Ex: 24:40 Rx. If time capped add 1 sec per rep remaining.
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. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
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…
A. 3 Sets 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx
New CFM Socks are In! Pick up your pre-order or purchase while supplies last! Only 3 L/XL and 9 M/S left!!
Workout of the Day (WOD)
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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…
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
A. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
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- Jeannette 7:00p: All Levels CrossFit- Jeannette
And coming tomorrow…
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
A. Handstand Pushups EMOM 10 (30 sec work: 30 sec rest) Min 1: Handstand Pushups (Rx+ = Strict) Min 2: Elbow Plank Hold
B. 5 Rounds [10min cap] 30 Double Unders 8 Power Cleans (50% 1RM)
Post total push up reps and time for the WOD.. Ex: 32 Rx+, 6:49 @ 125#.
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. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
