5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. 500m Row
B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Plate Front Squats (35/45)
REST 1 minute
2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx
5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
“Silver City”
EMOM 20
Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters
Barbell weight:
Rx = 75/55
Rx+ = 95/65
Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+
And coming tomorrow… Bring-A-Friend Day!
A. 500m Row
B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Plate Front Squats (35/45)
REST 1 minute
2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch
15min to work to a 1RM
B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)
Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx
And coming tomorrow…
“Silver City”
EMOM 20
Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters
Barbell weight:
Rx = 75/55
Rx+ = 95/65
Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)
B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges
Post time for the WOD. Ex: 8:10 Rx.
And coming Saturday…
“Black Panther”
With a partner complete as many rounds as possible in 20 minutes of:
40m Partner Prowler Push (m = 90/135/180, w = 45/90/135)
16 Pullups**
10 Synchronized Burpee Box Jumps (m = 16/20/24, w = 12/16/20”)
24 Power Clean (m = 75/115/155, w = 55/85/105)
1 partner working at a time on the pullups and power cleans. Partners work in tandem on the box jumps and prowler push.
**Scaling For Pullups
L1 = Pullups
L2 = C2B Pullups
L3 = Bar Muscle Ups
Post rounds and reps completed by the team. 40m = 1 rep. Ex: 4+12 L3.
Saturday Schedule
8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Fat Gripz Deadlift
4 x 4
Increase weight each set
B. 3 Rounds [15 min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry
200m Row
Post weight for Deadlift and time for the WOD. Ex: 265#, 10:40 Rx.
Sunday Schedule
8:45a: Weightlifting- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)
B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges
5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)
Score rounds and reps for the AMRAP. Ex: 6+35 Rx
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
And coming tomorrow…
AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)
CrossFit Midtown is very excited to announce our our February 2020 Member of the Month, Bob Busby! He has been a member since February 2019 and has made some major gains and PR’s, made from dope friends, and has become a staple morning crew memeber! Read on to learn more about Bob and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Bob completing DB step ups during the 2020 open.
Name: Robert L Busby Nickname: Bob Age: 58 Hometown: Fairfax, Virginia
How did you get exposed to CrossFit?
A friend from work gave me a trial membership to Reebok Crossfit in Hilton Head back in 2015
What brought you to CrossFit Midtown?
When my wife and I moved from Buckhead to Midtown, I wanted a Crossfit gym that I could walk or ride my bike to.
Bob B. crushing some deadlifts.
What was your very first day at CrossFit Midtown like?
I was impressed with how nice the people are. Billy, Cary and Anne Marie, and Ester in the 6 am class were very welcoming!
What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)?
I remember thinking how corny the “community” of Crossfit was before I started Crossfit. But it really is a community that shares a passion for fitness, friendly competition, and where great friendships are formed.
Tell us some of your recent accomplishments. What goals do you have for 2020!?
I did my first strict ring muscle-up last year. I want to work on and accomplish a bar muscle-up in 2020. Plus, I want to be smarter about my training – stretch more to avoid injury and get my elbows to point forward, instead of down, when I have the bar in the front rack position!
We all want to look like Bob when we grow up
What does your frequently used emoji tab look like? (screen shot and send it!)
I would screen shot it, but it includes purple unicorns, and I promise, I’ve never used one. My phone’s been hacked!
What is your favorite workout and if you could make up your own workout what would it be?
My favorite workout is the one I just finished! One of my favorite things about Crossfit is having the WOD planned by someone else. I appreciate not having to think about it. But throw in thrusters, pushups, and pullups and I’m happy.
What is your favorite cheat food/meal?
Pizza and craft beer.
He said he liked thrusters…
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)?
I really enjoyed participating in my first Crossfit Open at CFM this past year.
Hobbies, Talents and or Interests? What does a day in the life of Raymond look like outside of being a stud crossfitter?
Running/walking the Beltline, trying out new restaurants, visiting local breweries.
Just hanging out in the front rack
Advice for new CrossFitters
Embrace the suck. It’s good for you!
7th CFM Anniversary Party. We hope to see you at many, many more of these Bob!
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Power Clean + Clean + Push Jerk
4 x 1+1+2
Work to a heavy complex for the day
B. 5 Rounds [20 min cap]
10 Pull Ups (Rx+ = C2B)
20 Wall Balls (20/14)
15 Slam Balls (30/20)
40 Double Unders (Rx+ = 100 reps)
Post load for complex and time for the WOD. Ex: 215#, 17:30 Rx+
And coming tomorrow…
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
