Partner WOD

CFM Upcoming Events

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

Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/29 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

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- 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)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 14
18 Wallballs (20/14 at 10/9ft)
54 Double Unders
6 Deadlift (245/155)

At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps

B. AMRAP 14
7/7 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
54 Double Unders
6/6 Single Leg DB Deadlift (50’s/35’s) or 14 Sprawls

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

And coming Saturday…

Cat’s Cradle
Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

At Home
Partner WOD
AMRAP 20
400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.

Saturday Schedule

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

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35)
10 Toes to Bar

At Home
A. Single Leg Dumbbell Deadlift or Tempo Airplanes 2521
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35) or 5 Push Ups + 10 Air Squats
14 Alt Single Leg V-Ups

Post time for the WOD. Ex: 12:04 Rx

Sunday Schedule

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

CFM Upcoming Events

Aerobic Capacity Workout Series 1st Aerobic Capacity workouts is Sunday 8/15 at 8:30 am at Phoenix Track. Session will continue for 8 weeks into October to help build your cardio vascular endurance and running stamina! Early bird price is $35 for the workout series. Price increases to $45 on 8/14. Sign up here: https://bit.ly/AerobicCapacityRegistration2021

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!

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!

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- 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- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)

At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest-
AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

And coming Saturday…

Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups

At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees

All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.

Post time for the WOD. Ex: 22:40 Rx.

Saturday Schedule

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

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

CFM Upcoming Events

Saturday, August 7th Save the date! 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!

31Heroes WOD Hosted by CrossFit Midtown

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.

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- 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- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

At Home
For Time [18min cap]
400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run

Post time for the WOD. 14:20 Rx

And coming Saturday…

Get to tha Choppa!
Partner WOD
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a time.

Post time to complete WOD including rest. Ex: 18:50 Rx

Saturday Schedule

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

And coming Sunday…

PumpDay
For Time
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14

Sunday Schedule

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

CFM Upcoming Events

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- 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
7:00p: Weightlifting- Mohammed

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs
6 Deadlift (135/95)
9 Power Clean (135/95)

At Home
5 Rounds [15min cap]
9 Candlestick to Straight Leg Sit Up
3/3 Single Arm Sumo Deadlift High Pull (50/35)
6 DB Deadlift (50’s/35’s)
9 DB Power Clean (50’s/35’s)

Post time for the WOD Ex: 10:35 Rx

And coming Saturday…

Partner WOD
For Time [26min cap]
60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)

At Home
Partner WOD
For Time [26min cap]
40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35’s) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges

All the reps are team totals. 1 partner working at a time. Partners may partition the reps any way expect athletes must complete a minimum of 5 burpees before switching. Partners may alternate Wall Ball reps and may alternate Box Jump reps.

Post time for the WOD. Ex: 22:10 Rx.

Saturday Schedule

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

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
DB Farmer Hold Lunges (50’s/35’s) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35’s) or Airplanes
-2 min rest-
V-Ups

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.

Sunday Schedule

8:30a: Weightlifting- Mohammed
9:45a: All Levels CrossFit- Hailey
10:45a: All Levels CrossFit- Mohammed
12n: Yoga- Mohammed