Paul getting more comfortable in the bottom position of the overhead squat.
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- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest
B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m = 16/20’s, w = 12/16’s kg)
All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.
Post time for both partners to complete WOD.
Ex: 11:26 Rx+
And coming tomorrow…
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 DUs
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops
24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.
And coming Saturday…
Partner WOD
20 Minute AMRAP
200m Run
9 Hang Power Clean (m = 115/155, w = 85/105)
15 Pullups (Rx+ = C2B)
25 Air Squats
1 Partner working at a time. All reps and distances are team totals. 1 partner runs the full 200m. Rounds and reps may be partitioned any way.
Score total rounds and reps complete (200m = 1 rep). Ex: 6 + 22 Rx+
Saturday Schedule
7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
Captain America: Civil War Partner WOD!!
3 Minute “Iron AMRAP”**
200m Run
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)
Rest 3 minutes
3 minute “Cap’ AMRAP”
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
Rest 3 minutes and repeat both AMRAPs again.
**During the Iron AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” just for the 200m Run.
Score is total Wallballs and total Snatches. Ex: 38, 32 L3 w/ suit & shield
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5
B. Complete For Time [15 Minute Time Cap]:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post weight and reps for pullups and time for WOD. Ex: 58#, 6 reps, 9:45 Rx.
And coming Saturday…
Partner WOD
Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats
**Wear long socks or pants to protect legs on rope climbs.
Reps and rounds are team totals. Only one person working at a time except 400m. The run is by both partners at the same time. One barbell, one rope per team.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. 500m Row For Time.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.
And coming tomorrow…
A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)
B. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
45 Double Unders
Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.
CFM Bring-A-Friend (BAF) Day WOD is today 4/14 and again next week 4/21. Invite a friend to join you for an all-levels beginner friendly partner workout!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.
B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.
12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90
At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).
At end of AMRAP, rest 3 minutes. Then complete…
9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)
Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.
And coming tomorrow…
A. Hang Power Clean: In 12 minutes work up to a 3RM.
B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute
very rep counts. Post total reps from all rounds. Ex: 468 Rx.
Before you start with your training do not forget to check out this Orlandoweekly’s Testosterone Booster list, remember that this not only facilitates the growth of lean muscle and improves muscle tone. Testosterone might also help you improve your sexual performance.
Midtown Fitness Week
Ready to sweat? Just in time for Summer ’16, it’s going down! Midtown Fitness Week kicks off on April 11th and you’re invited to get fit, feel great and sample the best of Atlanta’s fitness studios! Vibe Ride, Fit To Be, CrossFit Midtown, Training Room ATL, The Mix, and Urban Body Studios have all joined forces to bring you a premiere wellness experience and a week of nutrition, fitness, and health awareness! Be sure to not miss this week for you can get free protein bar recipes here in Midtown Fitness Week! Click here for more details
CrossFit Midtown will be offering Yoga, SweatFit, and CrossFit classes during the week, also we will have available Healthxcel which is 100 % natural superfood powder blends . Buy your ticket for #midtownfitnessweek, get a second week FREE here at CrossFit Midtown! Exclusions apply, please see gym for details, descriptions of classes, and schedule.
CFM Team Oreo Hot Bods vs. the Red Velvet Dad Bods from FNL during the 2016 Open using the new artificial gym turf
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)
Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups
Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups
Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3, and coming Saturday Leg workouts from home.
Travis’s Purdy Thirty
For Time: [30 Minute Time Cap]
Completed as a chipper like Dirty Thirty…
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row / 30 Cal Bike (Travis)
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
2p: CFM Eats Korean BBQ! Meet up at the gym at 1:30pm after yoga to carpool to the Korean BBQ restaurant.
Sunday Schedule
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: In 15 minutes working up to a 3 rep max.
B. 4 Rounds For Time [16 Minute Time Cap]:
7 Burpees
9 Pullups (Rx+ = C2B)
11 Atomic Situps (m= 35/45#, w = 25/35#) w/ plate
Post load for squats and time for WOD. Ex: 290#, 10:12 Rx.
And coming Saturday…
Partner WOD
3 Rounds For Time
12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
40m Mini Sled Push (m = 50/75, w = 25/50)
2x100m Sprint
All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve
1:30-3:30p: Open House & Completion of the Open Cookout!!
Sunday Schedule
10a: All Levels CrossFit- Justin
11a: Open Gym- Justin
12:15p: Yoga- Annie Harbison. Click here to reserve
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
Team workout. Yeah!
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
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.
B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)
Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.
And coming Saturday…
Partner WOD. Teams of 2:
20 Minute AMRAP
20 Thrusters (100/70)
20 Box Jumps (24/20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
