AMRAP 20 3-6-9-12-15-18-21-… Cal Row Handstand Push Ups Hang Power Clean (135/95) Shoulder To Overhead (135/95)
Post rounds and reps. Ex: 6+38 Rx.
Upcoming Events
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6-8p: Halloween Party & Casino Night Lights!!
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 100m Run 10 Toes to Bar 10 KB Deadlift (70/53’s) 3 Rounds 200m Run 20 Toes to Bar 20 KB Deadlift (70/53’s) 2 Rounds 300m Run 30 Toes to Bar 30 KB Deadlift (70/53’s) 1 partner working at a time. All reps and distances team totals. Partition the reps anyway.
Post rounds and reps completed in AMRAP. 10m = 1 rep. Ex: 8+68 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 DB Box Step Ups (35’s/25’s to 24/20”) Devil’s Press (35’s/25’s)
B. EMOM 12 Min 1: Single KB Farmer’s Carry (70/53) Min 2: Straight Leg Plate Sit Ups (45/25) Min 3: Rest
Post time for WOD. Ex: 15:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Every 5 minutes for 20 minutes In 4 minutes complete the following 15 Burpees Over The Rower 25/20 Calorie Row 15 Burpees Over The Rower AMRAP Wall Balls (20/14) Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed. Ex 1: 132 Rx. Ex 2: 38 (-20) = 18 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Closed! We’ll be at the Changemaker Challenge!8:00 am at the City of Refuge. Team of 3 10km Row
Changemaker Mini Games Events: 3RM Deadlift Max reps Pull-ups Max reps Dips Max distance Bodyweight Farmer’s Carry For Time 21-15-9 of Thrusters (95/65) and Bar Facing Burpees
And coming Sunday…
A. EMOM 15 Min 1: Handstand Hold (20 sec) Min 2: Handstand Walk Min 3: Rest
B. 4 Rounds [15min cap] 15 Russian Kettlebell Swings (70/53) 12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps) 12 Toes to Bar 12 DB Bowtie Squats (50/35)
Post time for the WOD. Ex: 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. EMOM 15 Min 1: 3 Deficit Deadlift Singles (2/1.5″) Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B) Min 3: Rest
B. 5 Rounds [15min cap] 8 Bar Over Burpees 12 Front Rack Lunges (95/65) 8 Bar Over Burpees 12/10 Hand Release Push Ups
Post weight for deadlift, total pull up reps, and time for the WOD. Ex: 335#, 82 Rx+, 9:50 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
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- Stasia 5:00p: All Levels CrossFit- Stasia 6:00p: All Levels CrossFit- Stasia
And coming Saturday…
Partner WOD 4 Rounds [30min cap] 567m Run 15 Shoulder to Overhead (115/75) 20 Box Jumps (30/24″) 15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. EMOM 10 Min 1: 15/12 Calorie Row or 200m Run Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends 3 Rounds [24min cap] 100m KB Farmers Carry (53/35’s) 22 DB Bench Press (50/35’s) 100m KB Front Rack Carry 22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
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.
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD “Fire Swamp” AMRAP 20 100/80 Cal Row 50 DB Box Step Over (50/35)(24/20) 100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 3×5 3 sets of 5 reps at 75% 1RM
B. 5 Rounds: In a 2 minute window complete… 15 KB Swings (53/35#) (Rx+ 70/53#) 15 Burpees Max Calorie Bike -Rest 2 minutes between rounds
Post load for bench and total calories from bike. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. 3 Sets AMRAP 4 8 Ground to Overhead (95/65) 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 Rx.
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [25 Minute Time Cap]: “U-haul” 5 Rounds 200 Meter Run (each) + 14 Deadlift (50% 1RM) 90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.
Saturday Schedule
8:30a: Open Gym- Luke 9:30a: All Levels CrossFit- Luke 10:30a: All Levels CrossFit- Jeannette 11:45a: 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 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. Power Snatch 5×2 In 10 minutes work up to a heavy 2 rep Start at 60% 1RM Build to 80-90%
B. EMOM 15 Min 1: 15/12 Cal Echo Bike Min 2: 20 Wall Balls (20/14 at 10/9ft) Min 3: 20 Push Ups Min 4: 6 Power Snatch (65% part A) Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute. Ex: 175#, 56 Rx at 115#
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
**Morning classes cancelled due to inclement weather** 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
B. “Nancy” 5 Rounds: [24min cap] 400m Run 15 Overhead Squats (95/65)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD TBA
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry Front Rack Carry + Suitcase Carry 4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds [20min cap] 15 Hand Release Push Ups 20 Medball Over Bar (20/14) 15 Hand Release Push Ups 800m Run with Medball Ball
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
A. E2MOM 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 -Add weight each set -Start at 55% and finish at 85-90%
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Upcoming Events
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 10 Toes to Bar 10 Box Jump Overs (24/20) 10 Pull Ups 10 DB Farmers Lunges (50’s/35’s) 3 Rounds 12 Toes to Bar 12 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 12 DB Front Rack Lunges (50’s/35’s) 2 Rounds 15 Toes to Bar 15 Box Jump Overs (24/20) 15 Bar Muscle Ups 15 DB Overhead Lunges (50’s/35’s)
All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups 3-3-3-3 (3 reps each arm, add weight each set)
B. 2 Rounds [15min cap] 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/21 Cal Echo Bike
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [30min cap] 1 Round 30 Thrusters (95/65) 40 Bar Facing Burpees 50/40 Cal Echo Bike 2 Rounds 15 Thrusters 20 Bar Facing Burpees 25/20 Cal Echo Bike 3 Rounds 10 Thrusters 15 Bar Facing Burpees 20/16 Cal Echo Bike
Post the time for the WOD. Ex: 22:49 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Luke 11:45a: Yoga- Michael
And coming Sunday…
5 Rounds [25min cap] 50ft Walking Lunge 50ft Leopard Crawl 15/12 Cal Row 12 DB Snatch (50/35) (Rx+ 70/50)
Post time for the WOD. Ex: 21:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
