Events

CFM Labor Day Weekend Schedule

Saturday: Regular Schedule
Sunday: CFM Closed
Monday: CFM Closed. Midtown Ruck 9 AM Monday morning.
Tuesday: Resume Regular Schedule

CFM Upcoming Events

Friday, September 3rd:Shang-Chi and the Legend of the Ten Rings Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8:30 pm showing. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, September 4th:Ten Rings Superhero Partner WOD! We will be doing a Shang-Chi inspired Ten Rings Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero workout!

Monday, September 6th:Midtown Ruck at 9 am. We’ll meet at the front of the gym at 9 am and head out for a 1.5-2 hour ruck through Midtown, Piedmont Park, and the Beltline. Bring a backpack with some books, weights, or clothes that is 5-20# for your ruck sack to carry on our ruck.

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

And coming Saturday…

Ten Rings
Partner WOD
TBA!

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…CFM Closed for Labor Day

At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 15/12 Cal Row or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Slam Balls (30/20) or 15 Sprawls

Post time for the WOD. Ex: 21:20 Rx

FRI 09.03.21 Shang-Chi Movie Premiere & Partner WOD! Read More »

CFM Upcoming Events

Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/22 at 8:30 am at Phoenix Track. Sessions will continue each Sunday into October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021

Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!

Sunday, August 22nd Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael

Workout of the Day (WOD)

4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)

At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)

Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx

And coming Saturday…

Partner WOD
For Time [24min cap]
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold
40 Deadlifts (225/135) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball (20/14) Bear Hug

90/70 Cal Row

30 Burpees Over the Bar Partner Medball (20/14) Bear Hug
40 Deadlifts (225/135) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold

All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.

Score time to complete the WOD. Ex: 22:19 Rx

Saturday Schedule

9:30a: All Levels CrossFit- Mohammed

And coming Sunday…Pop Up Bring-A-Friend Day!!

Brittany WODs a Marathon
Partner WOD
4 Rounds [60 sec work : 10 sec transition]
Min 1: 7m Shuttle Sprint Relay
Min 2: 16 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Ski Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 30 Sit Ups
Min 7: 10/7 Calorie Row Relay

[32:40min Total Time]

Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx

Sunday Schedule

8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Mobility & Stretching- Michael

FRI 08.20.21 Read More »

Willey Good BBQ will be catering the cookout on Saturday at 2 pm! You’ll be Eatin’ Willey Good!

CFM Upcoming Events

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.

Thursday, August 19th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Adam Harding carry a sandbag in 31Heroes WOD

31Heroes WOD Hosted by CrossFit Midtown

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Saturday Schedule

31Heroes WOD Hosted by CrossFit Midtown
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster. Plan to arrive 30-45 minutes before the start of your heat to warm-up and set up for the WOD.
7:30a: Doors Open
8:31a: Heat 1
9:15a: Heat 2
10:00a: Heat 3
10:45a: Heat 4
11:45a: Yoga- Monica Miller
2:00p: Cookout!

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8

B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

FRI 08.06.21 31Heroes WOD Saturday! Read More »

CFM Upcoming Events

Friday, July 9th:Black Widow Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, July 10th:Black Widow WOD! We will be doing a Black Widow Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero inspired workout!

Thursday, July 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 June BAF Day! We look forward to the next BAF Day in July. 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!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

At Home
A. Handstand Holds
EMOM 10
30 sec HS Hold

B. For Time [24min cap]
Buy In:
800m Run
8 Rounds
8 1-Arm Thrusters (50/35)
8 Burpees
8 Dumbbell Swings (50/35)
Cash Out:
800m Run

Post time for the WOD. Ex: 17:40 Rx

And coming Saturday…

Black Widow Partner WOD

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
*100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0*

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

At Home
A. Push/Pull
Push Ups
5 x Max reps
Pulling Movement
5 x 8
*Superset Push and Pull

B. AMRAP 16
10 Push Ups
15 Air Squats
20 Dumbbell Swing (50/35) or broad jumps
*100m 2-DB Farmer Carry (50/35’s) Every 4 min including 0* or Plank Hold 40 seconds

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 3 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

8:30a: Weightlifting- Mohammed
9:45a: All Levels CrossFit- Mohammed
10:45a: Gymnastics Workout Series- Mohammed and Priscila
12n: Yoga- Priscila Baptista

FRI 07.09.21 Black Widow Premiere & Partner WOD! Read More »

CFM Upcoming Events

Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!
For event details, tickets to participate, or to make a donation click here.

Saturday, July 3rd:Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 10th:Black Widow WOD and Movie Premiere! We will be doing a Black Widow Superhero WOD Saturday morning and then CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

At Home
A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

And coming Saturday…

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Rower Pike Ups
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:15a: All Levels CrossFit- Jeannette
11:00a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
12:00p: Yoga- Monica Miller

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 Slamballs (20/15)
30 Wall balls (20/14) to 10/9ft
20 Devil’s Press (35’s/20’s)*
30 Wall balls (20/14) to 10/9ft
40 Slamballs (20/15)
50 Sit Ups
600m Run

*DBs 50’s/35’s for devil’s press = Rx+

At Home
A. Tempo Bent Row 2222 or Bent Over W w/ 2 sec hold
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (35/20)* or Sprawl
30 Goblet Squat (35/20) or Jumping Squat
20 Devil’s Press (35’s/20’s) or Inverted Burpee
30 Goblet Squat (35/20) or Jumping Squat
40 DB Snatch (35/20) or Sprawl
50 Sit Ups
600m Run

*DBs 50/35 and 50’s/35’s for devil’s press = Rx+

Post time for the WOD.
Ex: 15:45 Rx.

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.25.21 OUT Athletics WOD Saturday! Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

And coming Saturday…

31Heroes
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

At Home
AMRAP 31
8 DB Thrusters (50’s/35’s) or 8/8 Lateral Lunge
6 DB Bent Row (50’s/35’s) or Pulling Movement
11 Box Jumps (24/20) or Jump Over Low Object

400m Run with Dumbbell (50/35) or Backpack

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief with the use of equipment as exercise balls and weights which are great for training. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

8:00a: Heat 1- Michael
9:00a: Heat 2- Michael
10:00a: Heat 3- Jeannette
10:00a: Zoom CrossFit– Jeannette
11:00a: Heat 4- Jeannette

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8

B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 08.07.20 31Heroes WOD Saturday! Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [16min cap]
4 Rounds
500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap]
4 Rounds
400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…

“Don’t Shoot” Justice
AMRAP 6:07 which is the duration of the song #BlackLivesMatter
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (Hang) (75/55)
20 Toes To Bar
20 Inverted Push Ups (Handstand or Pike)
20 Calorie (any machine)
20 Elevated Ring Rows

At Home Dumbbell or Bodyweight
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (1-arm DB Hang) (50/35) or Star Jumps
20 Straight Leg Sit Ups (50/35) or V-Ups
20 Inverted Push Ups or Pike Push Ups
20 Everest Mountain Climbers (R+L=1)
20 DB Bent Over Row (50’s/35’s) or Towel Pull Downs

Post reps for AMRAP (1 round = 140 reps). Ex: 169 Rx.

Saturday Schedule

8:30a: All Levels CrossFit- Michael
9:15a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Jeannette
10:45a: Zoom CrossFit– Jeannette
11:30a: All Levels CrossFit- Jeannette
12:15a: All Levels CrossFit- Jeannette
1p: Zoom Yoga– Priscila Baptista

And coming Sunday…

3 Rounds NOT for time
6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

3 Rounds
10 x 20ft Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Slamballs (20/15)

Bodyweight
3 Rounds NOT for time
3/3 Staggered Hand Push Ups
8 Bent Over L
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

3 Rounds
1 min HS Hold
20 Lateral Lunges
30 Sprawl

Post time for WOD. ex: 11:45 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista

FRI 06.12.20 Read More »

CFM Upcoming Events

Saturday, December 14th at 6 pm: CFM Holiday Party!

Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)

For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)

Time cap: 25 minutes

Post time for the WOD or total reps completed. Ex: 14:20 Rx

And coming Saturday…

Partner WOD
AMRAP 18
16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row

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

Post rounds for the AMRAP. Ex: 4+20 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

7 Rounds [12min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 12.13.19 CFM Holiday Party Saturday! Read More »

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

The 2020 Open begins soon!

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, October 10th and continues for 5 weeks with 1 new workout each week.

#cfmstrong on 3-2-1!

Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM 3 months or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Each workout has an Rx and Scaled option so you can find the level that will be challenging for your each week.

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 and your workout buddies?

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!

Coach Mike and Travis taking a selfie after the WOD

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, PR lift, etc.

Celebrate each workout with your friends!

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!

It’s not an official CFM Team photo if Mike doesn’t take his shirt off.

2020 Open Schedule

Thursday, October 10th at 8pm: 1st Open Announcement at CFM! Each Thursday The Open will be announced at 8pm and we will have open gym from 8:30-9 pm to test the workouts.
Friday, Oct 11th at 5:30 pm: 20.1 FNL
Friday, Oct 18th at 5:30 pm: 20.2 FNL
Friday, Oct 25th at 5:30 pm: 20.3 FNL
Friday, Nov 1st at 5:30 pm: 20.4 FNL
Friday, Nov 8th at 5:30 pm: 20.5 FNL

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

2020 Open at CrossFit Midtown Read More »

Today’s schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
CFM WZA FNL Heats
Doors open at 4:00 in the afternoon.
Heat 1: 5:30
Heat 2: 5:55
Heat 3: 6:20
Heat 4: 6:45
Heat 5: 7:10

Workout of the Day (WOD)

WZA OC 56
On a 15:00 Minute Clock

WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower

*If not completed within 12 minutes, continue to workout 6

WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk

Scaled Weights
Barbell Thrusters (65, 45lb)

Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.

And coming Saturday…

Partner WOD
For Time [30min Cap]
2000/1600m Row (500/400m relay)
4 Rounds (alternate full round)
8 Burpee Pull Ups
6 Hang Power Snatches (95/65)
4 Overhead Squats
Directly into…
1200m Run (200m relay)
6 Rounds (alternate full round)
4 Power Cleans (135/95)
6 Shoulder to Overhead
8 Toes to Bar

All rounds are team totals. One partner working at a time. Athletes must alternate full rounds.

Post time for the WOD. Ex: 24:20 Rx.

Saturday Schedule

8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller

And coming Sunday…

Team WOD (2-7) [28min cap]
Open: 50/40 Cal Bike
5 Rounds
50ft walking lunge
50ft leopard crawl
15 Slam balls
Close: 50/40 Cal Ski

All of the rounds and reps are individual totals. The time is for all members of the team to finish. You may complete the work in any order but only one team member may be on the bike or ski at a time and athletes must complete the bike before starting the ski.

3,2,1…go 1 team member will start on the Bike and the rest on the 5 rounds. As soon as 1st team member finishes the bike they will go on to the rounds and one of their teammates will continue on the bike (they will return the rounds once finished with the bike and pick up where they left off). This pattern will continue until all team members have finished the bike. Once a team member has finished the bike they may begin on the rounds or ski. Teammates will finish their ski in rotation once one teammate finishes but only after they have completed their bike.

Post time for all team members to complete the work. Ex: 19:20