Bring a Friend Days

Dan T. Picking up the Sandbag for a carry!

CFM Upcoming Events

Sat & Sun, May 27th & 28th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Lana Wilson and Sunday 12:15 pm with Will Milne. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome! Click here for more details and to join us for Yoga!

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

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)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3

And coming Saturday…

“Jungle Race”

3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6/4ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m farmers carry 2x (m = 70/135, w = 50/95)
20 Tire flips
20 Slam ball toss (20/15 at 8/4ft)
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. 2 team members may be working at the same time.
Post time for team to complete WOD. Ex: 24:10 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Will Milne

FRI 05.26.17 Memorial Day Weekend! Read More »

CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Today’s schedule

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

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

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

THUR 05.25.17 Bring-A-Friend Day!! Read More »

Predictions for 17.5? See below!! Tom, Jonathan, and Stacy flying through Double Unders.

Today’s schedule

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

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

17.5: PREDICTIONS

9-10 Minute Time Domain

Movements:
Thrusters (95/65) or DB Thrusters (50/35) -Rx
(75/55) or Dumbbells (35/20) -Scaled
Double Unders -Rx
Singles -Scaled

Rep Scheme:
(1) Increasing Ladder
3-6-9-12-15-18-… Thruster
10-20-30-40-50-60-… Double Unders
OR
(2) Decreasing Reps for Time
27-21-15-9 Thrusters
100-75-50-25 Double Unders
OR
(3) Classic CrossFit AMRAP
30 Double Unders
15 Thursters

Upcoming Events

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

THUR 03.23.17 Bring-A-Friend Day!! 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 »

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Today’s schedule

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

Workout of the Day (WOD):

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

And coming tomorrow…

A. Push Press: 4 sets of 5. Workups. 70-75-80-82% of 1 RM.

B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 115/165/225, w = 85/125/155)
Kettlebell Push Press (m = 16’s/20’s/24’s w = 8’s/12’s/16’s)

Post load for push press and time for WOD. Ex: 210#, 7:48 L3.

THUR 01.19.17 Bring-A-Friend Day!! Read More »

Upcoming CFM Events

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend in advance (include their full name and email address)!

Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Today’s schedule

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

Workout of the Day (WOD):

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Situps
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow…

A. “22”
22 Minute AMRAP
22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row

B. Supple Leopard Smash & Stretch
1. Adductor Barbell Smash
2. Super Frog Stretch
3. Quad Barbell Smash
4. Couch Stretch

Post total rounds and reps for the AMRAP. Ex: 4+28 L3

THUR 11.17.16 Bring-A-Friend Day!! Read More »

Today’s schedule

Workout of the Day (WOD):

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

20 Minute AMRAP in Teams of 3:
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
Shuttle Sprint 100m
7 Calorie Row

At 3,2,1, go… the first teammate completes 7 Kettlebell Swings (KBS). Once finished they advance to the shuttle and the 2nd teammate may start their KBS. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

And coming tomorrow…

A. Power Snatch: In 10 minutes work up to a heavy double at 85%

B. “Nunchucks”
18 Minute AMRAP
4 Chest to bar Pullups**
8 Power Snatches (m = 45/75/115, w = 35/55/85)
16 Box Jumps (m = 16/20/24″, w = 12/16/20″)

**Scale to Pullups 1:1, Barbell Assisted Pullups 1:1, Ring Rows 1:1. L2/L3+ = Bar Muscle ups.

Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L3+

Upcoming CFM Events

Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

THUR 10.20.16 Bring-A-Friend Day!! Read More »

"When the rowing gets tough, the tough keep rowing." Coach Peach finishing the last leg on the team row WOD. — “When the rowing gets tough, the tough keep rowing.”
Coach Peach finishing the last leg on the team row WOD.

Upcoming CFM Events

Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Partner Yoga!!- Jackie
Today we have a special Partner Yoga class that will feature partner balance poses and partner assisted stretches & massage. Members click here to reserve or guests email us to reserve your spot.

Workout of the Day (WOD):

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

THUR 09.22.16 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Advanced Tempo: (3-0-X-1)**
**X = ½ second up/dynamic movement. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP):
250m Row
200m Run
6 Straight Leg Raises
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Burpees

Rounds and reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps anyway. 250m row = 1 rep, 200m run = 1 rep.

Post load for deadlift and rounds + reps completed in AMRAP. Ex: 245#, 6+1 Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

THUR 06.23.16 Bring-A-Friend Day!! Read More »

Upcoming CFM Events

Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.1 Live Announcement

Workout of the Day (WOD)

A. 500m Row

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

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. 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. Rx