WOD – CrossFit Midtown

“Clock in. Load up. Get to work. Because making gains is no easy way to make a living!” -Shirt design from Barbell Voodoo

Workout of the Day (WOD)

Dolly Parton Partner WOD
For Time: [30min cap]
“9 to 5”

9-10-11-12
Squat Clean

1-2-3-4
Rope Climbs 15ft

Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)

Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft

Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175

Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75

All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.

All athletes must wear long socks or shin protection on the rope climbs.

Post the time for the WOD. Ex: 24:31 Rx

Upcoming Events

Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:00p: Open Gym- Michael
4:00p: All Levels CrossFit- Michael
5:00p: All Levels CrossFit- Michael

And coming Saturday…

A. Power Snatch 5×1
In 15 minutes work up to a heavy single or new 1RM!
Start at 60% 1RM
Build to +90% or +100%

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#, 15+20+15+6 = 56 Rx at 115#

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
~~11:40a: Yoga- Cancelled~~

And coming Sunday…

A. Single Arm Deadlift
4 sets of 3R/3L
Increase weight each set as form allows

B. EMOM 12
Min 1: Double KB Deadlifts (53’s/35’s)
Min 2: 50m DB Farmer Carry (50’s/35’s)*
Min 3: Cal Row
Min 4: 50m DB Farmer Carry (50’s/35’s)*

*Rx+ 70’s/53’s KBs and 70’s/50’s DBs

Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
~~11:40a: Yoga- Michael~~

FRI 09.25.26 Dolly Parton Day!! Read More »

Workout of the Day (WOD)

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

Upcoming Events

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

Dolly Parton Partner WOD
For Time: [30min cap]
“9 to 5”

9-10-11-12
Squat Clean

1-2-3-4
Rope Climbs 15ft

Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)

Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft

Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175

Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75

All athletes must wear long socks or shin protection on the rope climbs.

Post the time for the WOD. Ex: 24:31 Rx

THUR 09.24.26 Read More »

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Triceps Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael

And coming tomorrow…

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

WED 09.23.26 Read More »

Workout of the Day (WOD)

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Triceps Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

TUES 09.22.26 Read More »

Workout of the Day (WOD)

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Burpees
15 Air Squats
30 Double Unders
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

MON 09.21.26 Read More »

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1
-Increase the weight each set
-Start at 60%
-Finish at 75-85% 1RM snatch/OHS
-This should not be a max lift
-Complete 1 set every 2 minutes

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 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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.

Click below to register and join Team CFM. We’ll help group everyone up in teams of 3! This also an option to participate in the Fitness Snack single workout challenges for prizes too!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

CFM Closed! We’ll be at the Changemaker Challenge!
8:00a at the Noble Clay Fitness City of Refuge
1300 Joseph E. Boone Blvd NW, Atlanta, GA 30314

Team of 3
10km Row

Changemaker Fitness Challenges:
3RM Deadlift
3RM Close Grip Bench Press
3RM Front Squat
Max Dead Hang Hold
For Time: [12 min cap] 1000m Run 1000m Ski
For Time: [10 min cap] 100 Wall Ball (20/14 lbs at 10/9 ft)
For Time: [8 min cap] 200m Run 200m SB Run (60/40 lbs)
For Time: [12 min cap] Rep Rounds 3-6-9-12-15
-Clean & Jerk (115/85 lbs)
-Burpees Over Bar

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 For Reps and Time
Min 1: 10-20 Hand Release Push Ups
Min 2: 10-20 Medball Over Bar (20/14)
Min 3: 10-20 Hand Release Push Ups
Min 4: Rest
Min 5-10: For time:
800m Run with Medball (20/14)
Rest remainder of the time.

Post heaviest weight for mixed carry, total reps for the EMOM and time for each of the Medball runs.
Ex: 70, 95, 4:45, 4:39 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 09.18.26 Read More »

Workout of the Day (WOD)

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.

Post rounds and reps for the WOD. Ex: 4+24 Rx

Upcoming Events

Thursday, September 17th 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

And coming tomorrow…

A. Snatch + Overhead Squat
5 x 1+1
-Increase the weight each set
-Start at 60%
-Finish at 75-85% 1RM snatch/OHS
-This should not be a max lift
-Complete 1 set every 2 minutes

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.

THUR 09.17.26 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

20 Rounds [25min cap]
2 Power Clean (155/105) (Rx+ 185/125)
3 Box Jumps (24/20)
4 Chest-to-bar Pull-ups

Post time for the WOD. Ex: 17:12 Rx

Upcoming Events

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.

Post rounds and reps for the WOD. Ex: 4+24 Rx

WED 09.16.26 Read More »

Workout of the Day (WOD)

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row

Post max speed step and slowest interval. Ex: 95, 2:25 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

20 Rounds [25min cap]
2 Power Clean (155/105) (Rx+ 185/125)
3 Box Jumps (24/20)
4 Chest-to-bar Pull-ups

Post time for the WOD. Ex: 17:12 Rx

TUES 09.15.26 Read More »

Workout of the Day (WOD)

A. Strict Press
3-3-3-3
increasing weight

B. Deadlift
In 15 minutes work up to a 3RM (85-92% 1RM)
Then Superset
3 x 10 DB Curls
3 x 10 DB Overhead Triceps Extension
3 x 10 DB Scapular Raises (1 sec pause)
2 x 3 Deadlift @ 90% of 3RM

Post load for press and deadlift. Ex: 160#, 400# Rx.