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Bring A Friend Day

The next Bring A Friend Day is next Thursday, Jan 16. We’ll do a partner workout that day, so invite your friends, family & co-workers to join any class that day for a workout… Including 8:15p yoga with Samantha!

We hope you had a great holiday season! If you didn’t receive a CFM holiday card via snail mail, please let us know so we can update your mailing address on file!

Today’s schedule

6a: All Levels CrossFit- Dan
7a: All Levels CrossFit- Dan
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Welcome back Coach Dan!

Workout of the Day (WOD)

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

And coming tomorrow…

A. Skill work: 10 minutes your choice of rings skill work: muscle ups, static holds, L sits, skin the cats, dips, ring push ups, etc
B. Row: 5x500m repeats
Rest 3:00 between efforts
Shoot for consistent times

TUES 01.07.13 Bring a Friend Day is Thurs 1/16 Read More »

Big 2014 goals:

by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!

Congrats to all who set & achieved goals in December. Post your new ones at the box this week!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max
B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps

And coming tomorrow…

A. Snatch: 2-2-2-2-2
B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups

MON 01.06.13 Big 2014 goals Read More »

Full house with 17 people in the 5p class last night. Great way to start the new year!

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating how to scale the weight? Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

Death by 10 meters (shuttle run):
In minute 1, sprint 10m.
Minute 2: sprint down & back (10m x2).
Minute 3: 10m x3… Continue adding another 10m shuttle run until you cannot complete all the runs within the minute

FRI 1.3.14 Last day of holiday schedule! Read More »

Monday’s 7a crew working hard on “DT”

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka

Workout of the Day (WOD)

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

And coming tomorrow…

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min

For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »

We wish you a healthy, happy 2014 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

CFM is closed Tues & Wed.

We’ll reopen again Thurs at 7a! Have a safe & happy New Year’s Eve & Day!

Holiday Travel Workout

TUES:
5 rounds of max effort – handstand hold, then plank hold.
Score is total time in handstand & total time in plank hold.
Rest as needed.
Post score to comments.

WED:
10-9-8-7-6-5-4-3-2-1 –
Squats
Walking lunges (10 ea leg, then 9 ea leg, etc)

And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

TUES & WED 12.31.13 & 01.01.14 Happy New Year! Read More »

cassieteaka’s video on Instagram

Embed by embedinstagram.com

Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

“DT” – 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED

And coming Thursday

A. Back Squat:

3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps…
Squat
sit up
push up
mountain climber

MON 12.30.13 Congrats on your first pull up Alyssa! Read More »

Congrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!

Today’s schedule

7a: All Levels CrossFit – Tirzah
8a: Open Gym – Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

And coming tomorrow…

Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
“Fran”:
21-15-9 reps of
Thrusters 95/65
Pull ups
THEN –
“Diane”
21-15-9 reps of
Deadlifts
Handstand Push ups
THEN –
“Grace”
30 Clean and Jerks 135/95

Holiday Travel Workout:

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

FRI 12.27.13 CFM open 7-9a & 5-7p today Read More »

Dyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today’s schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow…

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of – run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.

THURS 12.26.13 Classes at 5&6p AND Open Gym 5-7p today Read More »

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

Thurs schedule change update

Since our coaches are still out of town for the holidays, we have to cancel the AM classes on Thurs, 12/26. The only classes Thursday will now be at 5 & 6pm (combined CF class as well as Open Gym)

Snowman CrossFit

Holiday Travel Workouts

Tuesday
3-5 rounds for reps (you choose!):
1 minute max jumping lunges, 3 minutes stretch/rest
1 minute max lateral hops, 3 minutes stretch/rest
1 minute max sit-ups

Wednesday
12 Days of Christmas Bodyweight edition:
1 burpee
2 squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees
12 lateral hops

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

12.24.13 & 12.25.13 Merry Christmas! Read More »

Congrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin!

Today’s schedule

7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90%
A2. Dips: 3 x 10 (1 min rest)
B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes:
5 Power Cleans 145/100#
10 Toes to Bar
15 Wall Balls 20/14#