Events

Self-Defense Seminar on May 18th

Did you know Coach Walter is not only our Tuesday night Olympic Lifting specialist, but he’s also an accomplished martial artist?!?!?
Join Walter Barber for a scenario-based workshop which will teach you to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Each individual will be provided with the best boxing headgear for complete saftey during the entire training period. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation.

Seminar Goals:
• Improve your understanding of violence
• Dispel some popular myths about self-defense
• Teach proper and effective striking

• Teach you how to avoid and/or escape common threats/attacks

When: Saturday, May 18th, 11a-1p
Where: CrossFit Midtown
Cost: $60 for CFM students, $70 for guests
Register: At CFM (online registration coming this week)

Walter Barber is the owner/operator of Martial Strategies, LLC, a company designed to work with individuals and organizations in developing successful strategies and tactics with regard to personal protection, self-dense, martial arts and fitness. Not long back, the company consolidated many of its departments, and has also become an arms manufacturer manufacturing many parts of rifles, especially the upper parts for AR-15 rifles. Walter began his study of the martial arts with grappling, having wrestled since the age of 12. Upon entering college, he delved deeper into martial arts becoming a competitive full-contact kickboxer. As a wrestler and fighter he won numerous matches, ultimately winning an ISKA Regional Kickboxing Championship title and received his first black belt in a hybrid system that blended kickboxing, Kyokushin and Shotokan Karate.
Transitioning from ring fighting to self-defense, he began to study various systems to find what would build on his foundation and deepen his understanding of combatives. Eventually, this led to his study of Ryukyu Kempo and Jodoryu Jujitsu in which he is a Nidan (2nd degree blackbelt) in both systems. His training also draws heavily from the influence of other disciplines he’s studied: Aikido, law enforcement defensive tactics, Russian martial arts, Muay Thai.
Most recently his training has been focused on the practice of Sanuces Ryu Jujitsu, Pramek Adaptive Combatives and Atienza Kali. It is through this broad lens that he has been able to appreciate the martial concepts that are universal to self-defense.
In addition to his black belt rankings, Walter is a CrossFit Level I Instructor, a CrossFit Olympic Weightlifting Instructor (and competitive lifter), a CrossFit Movement & Mobility Coach, and a NRA firearms instructor.
Additionally, he is a licensed paramedic firefighter formerly assigned to his department’s Tactical Medic division as a sworn Sheriff’s Deputy responding with local and federal SWAT teams. Walter is also an avid bowhunter, wine enthusiast and lifelong Atlanta Falcons fan.

Geoff L makes a lovely silhouette as he practices double-unders… congrats to newlywed Geoff, who just got married on Saturday!

Workout of the Day (WOD)

A. Power snatch: 4-5 reps, every 2 minutes for 5 rounds
B. Four rounds, every 5 min:
B1. 12-16 reps of Back Squat @2211 tempo, 15sec rest
B2. 3-5 reps of weighted pull ups @2112 tempo OR 3-5 pull up negatives

And coming tomorrow…

A. Barbell step up: 4 rounds, every 3 minutes of 6-8 reps @1010 tempo (each side)
B. As many rounds and reps as possible in 15 minutes:
10 pistols
2 rope climbs

TUES 04.23.13 Self Defense seminar on 05.18 Read More »

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING – Every week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM!
Friday, April 26th: Instructor Training Program (ITP) letters of intent due. Email Lis for more details.
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n. Donate here. AND 1st Anniversary Party at CFM, 7-10p. I heard there might be an ice luge.
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter. 11a-1p. $60. More details coming next week.
Monday, May 27th at 10a: Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project.

Tiernan. Beast.

Workout of the Day

A. Goat work: 10 minutes of skill practice
B. Fran:
21-15-9
Thrusters 95/65
Pull Ups

And coming tomorrow…

Partner Grelen
In teams of two, complete the following:
30 clean & jerks 135/95# THEN
3 rounds –
400m run
21 kettlebell swings
12 pull ups
THEN
30 more clean & jerks 135/95# THEN
3 more rounds –
400m run
21 kettlebell swings
12 pull ups

One partner works at a time. Split the work however you choose. If possible, share the same barbell and kettlebell.

ANIMAL WARM-UP FRI 04.19.13 Upcoming Events Read More »

Mark your calendars!

Tuesday nights at 7p: NINJA TRAINING – Starting next week, join Lindsay at 7p at the box or meet her at the Piedmont Park Active Oval at 7:15, for some running speedwork! This visit does count as one of your weekly classes, so please RSVP online and Lindsay will log you in (if you meet at the park).
Mon, April 29-Sat, May 4: Quarterly Progress Checks… Retest your Baseline, CrossFit Total and a few other benchmark workouts all week long. Don’t miss this week at CFM!
Saturday, May 4th: Goal-setting workshop with Lis. Join us for a free goal-setting workshop at noon, to set your goals for the next quarter. Wrap up Quarterly Progress Check Week with some goal-setting for the upcoming quarter!
Saturday, May 11th: Strong4Life Field Day at Piedmont Park, 9a-12n AND 1st Anniversary Party at CFM, 7-10p
Tuesday, May 14th: Birthday WOD! Join us for a birthday WOD at the 8pm class. Maybe Arielle will make cake balls 🙂
Saturday, May 18th: Self-defense seminar with Walter

Monday, May 27th:

Memorial Day Murph… join us at the box for a Hero WOD and then a cookout. We’ll be collecting optional donations for the Wounded Warrior Project.

Welcome to new student Charles gettin’ his row on in his first class at CFM!

Workout of the Day: Benchmark Friday

A. Front Squat: Work to a heavy single in 8 minutes
B. Karen:
150 wall balls for time 20#/14#

Beginner options – scale to 50 or 100 wall balls, or 150 air squats, for time.

And coming tomorrow…TAKE IT OUTSIDE!***

Team WOD!
In teams of 4 –
As fast as possible, complete:
3 rounds for time –
50 wall ball tosses & 50 burpees (2 partners toss ball 10′ back and forth while other two team members do burpees between them. All reps must be in sync…so no ball toss rep w/o a burpee rep at the same time)
50 cleans 115/85
50 partner leg throws (core work)
50 overhead walking lunge steps 45/25
50 kettlebell swings 70/53

If you drive to the box Saturday, please use our FREE overflow parking 1/2 block north of the gym. Park in any of the New South Construction spots in the pay lot located between 13th & 14th & Spring & West Peachtree (enter the lot from W Peachtree or 13th)…and if you live within a half-mile of the box and don’t take advantage of the beautiful weather to enjoy a walk or jog to the gym, we reserve the right to poke you with a PVC stick.

FRI 04.12.13 Upcoming Events Read More »

Doubt

by Uran
It creeps in, and left unchecked, will slowly start to gain ground in your life. I’ve seen, heard, and experienced it a lot as an athlete. Perhaps it’s staring at a loaded bar for your 1-rep max at a weight you’ve never attempted before. Maybe it’s the box jumps you struggle to perform. Or the pullup bar. Or the rings. Whatever your challenges are, doubting in your ability to perform them will likely become a self-fulfilling prophecy if left untended. So how can we combat the uncertainty that comes with testing our physical limits?
First, embrace the doubt. It has it’s place. It can alert us of potential trouble and keeps us safe when we perform a movement. Second, realize that it’s only the truth if you let it be the truth. We’ve all surprised ourselves in the gym. If you look back to your first WOD versus how you’re performing today, I bet you now have a whole list of skills you never thought you’d be able to do.
Remember that when you find doubt worming its way into your thoughts. And finally, stir up your doubts. Take some time each week to really think about the skills that you doubt yourself in the most and face those head on. Find some progressions to work through. Try a few mobility exercises. Ask a coach for advice.
The trouble with unchecked doubt is that it starts as “can’t” and ends as a “won’t”. Don’t let it get there. Keep those suckers in check!

Ninja Training starts next week!

Former UNC track star Coach Lindsay will be leading a weekly Ninja Training running class on Tuesdays at 7pm. The Atlanta area hosts so many road races and obstacle/mud runs that it’s time we get a CFM team together!
This is also great prep for Memorial Day Murph (MDM), a hero WOD we’re hosting at the box on Monday, May 27th… if you’ve never done Murph, there are several versions for any level of CrossFitter to participate. The full WOD consists of:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
More details on MDM comin’ atcha next week. But basically, plan on joining Lindsay for Ninja Training every Tuesday as we test drive the new CFM running/ninja/obstacle training club.
Whether you plan to join us at the box on Memorial Day or not, enjoy this beautiful weather with a weekly run over to Piedmont Park, some speedwork and bodyweight exercises, and a run back! Meet at the box at 7 for a warm-up run to the park, or meet at the Piedmont Park Active Oval at 7:15.

Calin in the aftermath of CF Open WOD 13.3. Thanks to Carlos aka the man behind The Face of Fitness for shooting some pics as we competed.

Yoga tonight at 8:15 with Monica!

Workout of the Day

A. Goat work: Pick a skill to work on for 10 minutes!
B. As many rounds as possible in 15 minutes:
500m row OR 400m run
10 ring dips
10 strict pull ups

And coming tomorrow…Benchmark Friday

A. Front Squat: Work to a heavy single in 8 minutes
B. Karen:
150 wall balls for time 20#/14#

Beginner options – scale to 50 or 100 wall balls, or 150 air squats, for time.

THURS 04.11.13 No doubt Read More »

REGISTER FOR FIELD DAY AND WIN A RI-RA GIFT CARD!

I am so thrilled at the community we’re building at CFM. And my goal for our community is not only to become fitter, stronger and healthier together, but also to do community service together.
That’s why we’re holding our first Strong4Life Field Day at Piedmont Park on Saturday, May 11th. Teams of 4 will compete in several fun events…tug-of-war, hooverball, team relay (wheelbarrow, sack race, dizzy bat & burpee leap frog) & skills challenge (softball throw, three-legged race & hula hoop contest). EVERY EVENT WILL HAVE A WINNER, so even if you hate Hooverball and plan to forfeit those games and instead sun yourself in the sand (ahem, ALISON) you might still have a shot at winning a prize for Best Costume! And really, eveyone wins in the competition for FUN TIMES & AWESOME KARMA.

So get in on the Field Day. First team to register wins $100 to spend at RiRa. So wait, lemme do the math for you… donate $100 to Strong4Life… get back $100 to spend at RiRa… carry the 1… ummm… THAT’S LIKE A BREAK EVEN!

So hurry up and register! More details & registration HERE! Once you make your donation, we’ll follow up to confirm team name & members.

Not sure who to team up with? Well allow me to give you some ideas (ps- we canned the one-girl-required-on-a-team rule, so all-male teams are now a GO…possibly with a handicap when matched up against females. And all ages are welcome):
Kerry & Co- Kerry & his lovely family
Team Panama Tan- Graham + hubby + the boys
Team TWINS – Molyson twins + Jason L + his twin sister
Big Guys – P Lane, J Herm, Dan F & Big Jim
Team Nooner – Jim H, David L, Brad, Kevin
Tha Broz – Cap, Calin, Ruff, Vicente
Festival-Goers – Ellen, Dave, Cary, Levy
Gators Wear Jean Shorts – Adam, Amanda, Arielle, Lee
Lemons – Lindsay, Nina, Don, someone else in stretchy pants

OMG, LIS, WHAT A GREAT IDEA! I’ll hit those peeps up right now to be on my team! …you’re welcome.

Jason L reppin’ CFM at the Tough Mudder. Congrats on surviving the race, Jason!

Workout of the Day

Every 4min for 4 rounds:
A1. 12-16 reps deadlift @2010 tempo, 15sec rest
A2. 10-12 reps dumbbell single-arm press L @3010 tempo, no rest
A3. 10-12 reps dumbbell single-arm press R @3010 tempo
Every 3min for 7 rounds:
B1. 3-4 reps Power Clean, 15sec rest
B2. 3-4 reps Close-grip Bench Press @11X1 tempo

And coming tomorrow…

A. Shoulder & core mobility & warm-up
B. Turkish get ups: 50 reps NOT FOR TIME

TUES 04.09.13 Time to register for Field Day Read More »

Strong4Life Field Day & Raffle

What: Field Day benefiting CHOA’s Strong4Life
Strong4Life is a movement created by Children’s Healthcare of Atlanta to address the childhood obesity medical crisis that is threatening nearly one million kids in Georgia.
When: Saturday, May 11 9a – 12n
Where: Piedmont Park’s Active Oval
How to participate: Register as a four-person team (at least one female!) – $100, a free agent – $25, or just make a donation. All proceeds benefit Strong4Life. Registration opens this week!

RAFFLE & PRIZES! If your business is willing to donate a prize for the Field Day winners OR the raffle, please email us! We’re requesting donations of awesome prizes like tickets and gift certificates or other goods and services.

Field Day events: Round up your team of four (or just register as a free agent and we’ll team you up!) and get ready to play…
EVENT 1 – Hooverball tourney
EVENT 2 – Team Relay (wheelbarrow, three-legged race, dizzy bat & burpee leap frog)
EVENT 3 – Tug-o-War
EVENT 4 – Egg Toss

Volunteer: We’d love your help planning our first anniversary events. Please email Tirzah to volunteer your help with the Field Day, Raffle, Anniversary Party or Birthday WOD.

Paleo Veda 101 at lululemon howell mill

Join Lis next Tuesday at 6:30 for a free intro to Paleo & Ayurveda. This is also a great free info session for anyone considering doing next month’s Paleo Veda Spring Cleanse. Check it out!

Is this photo A) Tirzah, Lindsay, Krystol & Lis post-13.2 on Saturday? Or B) the cover of a bad 90s hip hop album?

Rowing class tonight at 7

Reserve your spot for Coach Uran’s rowing class tonight at 7pm. Here’s the programming:
A. 5 x 100m, 1:00 rest between (working on sprint starts and lowering split times)
B. 4 x 500m sprints, rest 3:00 between

Workout of the Day

A. Power clean: Work to a heavy single in 10min
B. For time: 21-18-15-12-9-6-3
KB swings
Sit ups

And coming tomorrow…

A. Barbell Lunge Squat: 4 rounds of 8-10 reps @3010 tempo, 2min rest
B. Every minute on the minute for 20 minutes: Odd – 6 hang power cleans
Even – 5 burpees

TUES 03.19.13 Strong4Life Read More »

SO MUCH IS HAPPENING!

The CrossFit Open – PLEASE come out to cheer on Team CFM as we complete Open WOD 13.1 at noon on Saturday. We’ll warm up at noon and heats will start at 12:30. There’s still time to register. ANYONE can do burpees, right? So that means anyone can score at least 40 on this WOD. We’ll go from there :).
Olympic Weightlifting Seminar is Sunday. Space is still available.
Bring-a-Friend Days today, tomorrow & Saturday.
Aaaaand…

Paleo Veda Spring Cleanse

Check out all the details here: 2013 CFM Paleo Veda Cleanse. Basically, we’ll all partake in a seven-day cleanse, to detox our minds & bodies, lose a little weight and basically, shed our winter selves. $160 gets you pre & post-Cleanse meetings, daily coaching from Anna, meal plans/recipes, workouts/yoga sequences and step-by-step guidance on how to get the most out of this cleanse and prepare for Spring! Email Anna to register!

CROSSFIT OPEN ATHLETE COUNT: 32!

Get in on the action. YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.

Thurs Night GIRL POWER! Lindsay, Ester, Tess & Cassie reppin’ out lunge squats.

Workout of the Day – BRING-A-FRIEND FRIDAY!

Partner WOD: P1 & P2 alternate movements for as many rounds & reps in 15 minutes of:
1) Choose one: 15 cal AirDyne/250m row/200m run/20 double unders OR 60 singles, then
2) 7 burpees over partner, then
3) 10 kb swings
Repeat until time expires.

And coming tomorrow…BRING-A-FRIEND SATURDAY!

TEAM FIGHT GONE BAD
In teams of 6, rotate through each station for three rounds:
One minute max reps of –
1. Row (for cals)
2. Wall balls 20/14
3. Sumo deadlift high pull 75/55
4. Box jump 24/20
5. Push press 75/55
6. REST

Friends who’d like to join us for a workout today or tomorrow can still reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.

03.08.13 ANIMAL WARM-UP BRING-A-FRIEND FRI! Read More »

CFM has 16 athletes in the Open already!

So why is this a big deal? Because a year ago, no one had ever heard of CrossFit Midtown. We weren’t open yet. We were still looking for a gym space in Midtown, HOPING this neighborhood would become our home. And look at us now! We have an amazing community of athletes who are working hard and improving in the gym EVERY DAY.
And now, our first Games season is upon us. Will we send athletes to the CrossFit Games in July? As competitors? Probably not. As spectators? Absolutely.
So why, if we don’t have any big contenders to make it all the way to the Games, should you front the $20 to participate in the Open? Because you’ll get to join the fun every Saturday at noon throughout the Open, to compete alongside your gym-mates. And just think, in a few years when we ARE sending athletes to Regionals… and the Games… you can say you competed in that first Open here at CFM.
Can I tell you a secret? Last month, I said I wasn’t doing the Open. I haven’t trained consistently since CFM opened, and I can be really hard on myself during workouts. So I’d only be setting myself up for frustration and disappointment.
And then it dawned on me. WHO CARES how well I do on the Open WODs? I’m not going to win the Open (unless it’s all made up of silly warm-up moves, sarcasm and heavy squats). But I AM going to enjoy the atmosphere of TEAM CFM’s first Open. I AM going to have a blast competing alongside Shay & Adam & Amanda & Matt/REX & Tiernan & Jason L & D Cap & Lee M & Uran & Dyer & Vabs & Arielle & Ellen & Chris H & Beefy Levy … and who else??? Let’s get 30+ athletes on the team!
And oh, if you’re still undecided, perhaps a lil T-SHIRT DISCOUNT can convince you? They’re putting finishing touches on the design now, but I will tell you there is a pterodactyl. And a barbell. And a quote from the very wise Lynn R: GIVE THE CROWD WHAT THEY WANT! Preview coming soon.
The Open starts in nine days. Get in on the action.
And if you can’t make the Saturday noon Open WODs, we’ll offer an alternate time (IF scheduled w Lis ahead of time!).

Saturday AM fun w Vabs, Chuck, Dozier, Amanda & Calin.

Rowing class with Uran tonight at 7!

Class is limited to five students, so RSVP online to ensure you get a spot!
Tonight’s workout: 6 x 4:00 segments of rowing for meters. Recovery row (light pressure) 2:00 between each segment.

Workout of the Day (WOD)

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

And coming tomorrow…

A. Barbell Lunge Squat: 4 sets of 12-15 reps @3010 tempo, every 3min
B. For time:
15-12-9
Power Clean 115#/75#
Bar-facing burpees

02.26.13 The CrossFit Open Read More »

Two weeks away from three big events!

The weekend of March 7-10th will be a busy one at CFM. Please participate however you can – Bring-A-Friend Days, the FIRST Open WOD, and the Olympic Lifting Seminar are all coming up!
March 7 8 & 9 Bring-A-Friend Days: Share CFM with your friends on March 7, 8 & 9. All our classes are open to guests (RSVP required by emailing FRIENDS@crossfitmidtown.com. CFM students: don’t fret! We still have 14 spots in each class reserved for you! Get all the details here.
March 9 the CF OPEN begins! Kick off CFM’s first Games season with the first CrossFit Open workout, Saturday, March 9 at 12noon. Register now! If you’re unable to commit to every Saturday, we’ll also be scheduling makeup WODs (so don’t let that scare you off!).
March 10 Olympic Lifting Seminar: Travis Cooper teaches a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. Visit the FB event page for the seminar timeline and more info about Travis.

CFM representing in NOLA! Lee, Lis, Bridget & Krystol showing off their guns at Jasmine & Jeff’s wedding. Congrats to the Johnsons!

Workout of the Day (WOD)

A. Back squats:3-3-3-3-3, every 3min
B. 7 rounds for time:
7 handstand push ups
10 pull ups

And coming tomorrow…

A. Deadlifts: 6 sets of 10, every 90 seconds
B. Hang Power Snatch clusters: 5 sets of 3.2.1, every 3 minutes. For each cluster, the period denotes 10 seconds rest. So for each set, complete 3 reps, rest 10 seconds, 2 reps, rest 10 seconds, and 1 rep.
C. 30 Barbell Roll-outs (modify with 3 minutes front-leaning rest on rings or floor)

MON 02.25.13 Big events coming! Read More »

Why is range of motion important?

This may seem like a silly question, but it’s an important one to address. I see it in two different types of people: 1) brand new students who don’t know any better, and 2) clock whores.
For you new folk, it may sound like the coaches are broken records when we constantly remind you to “squat lower” or “get your chin over the bar”. We want you to learn the right form in the beginning, first for safety, but also to build strength & muscle memory, and develop these skills that will make you stronger, faster, hotter, healthier and harder to kill.
When you’re new, it may seem like cheating your range of motion is no big deal, because “Hey, I just want to get this over with. If I even survive it, that’s an accomplishment.”
Errrrr, yes and no. Yes, every WOD you finish is another feather in your cap. Bravo. But “just getting through it” with poor range of motion is cheating yourself.
As coaches, we’d rather scale down the number of reps so you can complete each one with proper form, than to have you complete all the reps halfway. Do it right from the beginning.
Thankfully, we have very few of group #2: the dreaded clock whore, in our student body at CFM. And that’s why I want to address it now. I will borrow from Hyperfit USA for their definition of a Clock Whore:
“Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a “better” time.” (read their entire post here)
No one likes clock whores. Who cares if you got the fastest time/heaviest lift/most reps in the box today if it wasn’t legit? We constantly say there’s no judgment at CFM… you are here to better yourself and for that there is nothing to be ashamed. But if people start seeing your scores on the board and scoffing at them because they know you’re a serial clock whore, that is shameful.
Why do you pay a premium to train at CrossFit Midtown? Because you want to get into the best shape of your life and have fun doing it, right? Let us help you DO IT RIGHT. We’re big on accountability at CFM. Ask your coach, or another classmate, to double-check your range of motion or help count your tempo. And please, don’t tell my mother I used that word (FIVE TIMES!) in today’s blog post.

New classes!

Rowing class continues tonight at 7pm with Uran. Class is capped at 5 students, so RSVP to save your spot!
Beginner classes with Coach Cassie are on Tues & Thurs nights at 8p and Sat mornings at 9a.
SUNDAY SUNDAY SUNDAY! Everywhere I turn, people are talking about this Sunday. We’ve been waiting MONTHS for this. No, I’m not talking about the Harbaugh vs. Harbaugh Bowl in NOLA. An even bigger sports duo: Newly minted CF Coach John Dyer & double-under ninja Don Matz will tag-team coach the first Sunday WOD in CrossFit Midtown history. Join Coach Dyer for Open Gym from 12n-2p. THEN you can go watch the big game and enjoy the party grub without guilt.
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting NEXT WEEK Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend… it doesn’t count as one of your weekly visits.

Upcoming Events

Ayurveda workshop with Anna Russ: This Sat, Feb 2nd, 12n-2p. $20 for CFM members & $30 for guests. Read more & register here.
Quarterly Progress Checks: Don’t miss the week of Feb 4-8th at CFM! We’ll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We’ll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Fat Tuesday. February 12th. 8pm. This WOD is open to the public so bring a friend if you wish. It won’t count as one of your weekly visits. The Beginner’s class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER! Beads & jello cocktails may or may not be provided.
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Post-surgery Walter? Thanks to Jon DLP for tracking down this image of what doctors were going for when they repaired Coach Walter’s torn tricep yesterday. Walter, we wish you a speedy recovery and look forward to seeing that jerk PR once you’re healthy again!

Workout of the Day (WOD)

A. Squat clean: In 15 minutes, work up to a heavy squat clean triple
B. 5 rounds for time:
12 thrusters 95/65#
18 box jumps 24/20″

And coming tomorrow…

KNEE SOCK ALERT!
Every minute on the minute for 30 minutes:
Odd rounds: 1 rope climb
Even rounds: 1 muscle-up OR 3 dips & 3 pull ups

TUES 01.29.13 Range of Motion! Read More »