WOD

CrossFit Midtown is very excited to announce our our first Member of the Month of 2020, Kris Cambron! She has been a member since July 2019 and has made some major gains and PR’s, some awesome friends, and has become a very active member in our community! Read on to learn more about Kris and her CrossFit journey. Thank you for being such an outstanding member of the CFM community! If you are interested on getting a trainer we recommend you to contact personal trainer fulham for additional help.
Member of the Month Kris Cambron!

Name: Kris Cambron
Nickname: Kris
Age: 28
Hometown: Chattanooga, TN

How did you get exposed to CrossFit?
I played soccer in college at Tennessee Tech. Rich Froning was a strength trainer for the male athletes. My junior year Dan Bailey became the strength trainor for the soccer team. They incorporated CrossFit workouts into our strength program and I HATED it.

What brought you to CrossFit Midtown?
Before moving to Atlanta, I was working out regularly with other PTs doing “CrossFit style workouts”. I didn’t know anyone before moving here so I wanted to find a CrossFit gym so I could meet people and make friends. I googled “CrossFit gyms near me”.

Sometimes you need a friend while stretching before Aerobic Capacity.

What was your very first day at CrossFit Midtown like?
I don’t remember much from the actual workout during the first foundations I did because I completely wiped out on a Bird scooter on my way to the gym at 6am. I hit a huge bump in the sidewalk (that I didn’t see because it was dark) and this caused me to go flying and i hurt my hand, shoulder and hip.

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)?
Everyone talks about the new friends/family/community, physical changes, self confidence so I expected (and hoped) for all of that and all are true. But the unexpected change is my workout clothes! I never thought I would start dressing like a crossfitter.

Tell us some of your recent accomplishments. What goals do you have for 2020!?
I participated in my first Open! I was very excited when I hit 145# clean and jerk during the open after missing it several times, this beat my former PR by 20 lbs. And being able to walk 25 feet on my hands. In 2020, my goal is to be able to do a muscle up.

Kris hitting a 115 # clean and jerk during the CF 2020 Open

What does your frequently used emoji tab look like? (screen shot and send it!)
I don’t think these are the most frequently, just the most recently used (stupid android)

What is your favorite workout and if you could make up your own workout what would it be?
My favorite workout is any workout I beat Hailey Plemons in 😉 JK. If I could make up my own workout it would be: 3 Rounds of 5 power cleans, 400 m run, 30 box jumps, 20 ft handstand walks, 1 rope climb

What is your favorite cheat food/meal?
Ice cream, cookies

Partner Sled Pushes during a Saturday Morning WOD.

Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)?
It’s hard to pick just one but I thought it was really cool to do Murph at Piedmont Park.

Hobbies, Talents and or Interests? What does a day in the life of Raymond look like outside of being a stud crossfitter?
I love to do arts and crafts, play soccer, and just recently started taking an adult gymnastics class.

Kris doing pull ups during Murph at Piedmont Park.

Advice for new CrossFitters
Don’t be afraid to ask coaches for help especially when it comes to appropriately scaling your workout. They are so knowledgeable and will help make sure you don’t get injured.

Kris and Priscila at our 2019 Anniversary Party!

January 2020 Member of the Month, Kris Cambron! Read More »

Shifali

Today’s schedule

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- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 rep max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for squat. Ex: 375#

And coming tomorrow…

For Time [20min Cap]
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
40 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

TUES 01.07.20 Read More »

Claudia

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Damon
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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. E3MOM 15
4 Turkish Get Ups
8 Strict Chin Ups

B. AMRAP 15
12 Push Press (95/65)
12 Kettlebell Swings (53/35)
12 Box Jumps (24/20)

Post rounds for AMRAP. Ex: 8+17 Rx

And coming tomorrow…

A. Back Squat
20min to establish a 1 rep max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for squat. Ex: 375#

MON 01.06.20 Read More »

Banded shoulder stretch during cooldown

Today’s schedule

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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

Jump Start [21min cap]
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.03.20 Read More »

Peter

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. AMRAP 20
11 Burpee Box Jump Overs (24/20)
9 Deadlifts (185/135)
25 Wall Sit Ups

Post load for squats and rounds for the AMRAP. Ex: 275#, 6+20 Rx.

And coming tomorrow…

Jump Start [21min cap]
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

THUR 01.02.20 Read More »

Ester

Today’s schedule

CFM Closed Happy New Year!!

Workout of the Day (WOD)

Holiday Travel WOD
AMRAP 12

5 Push ups
10 Reverse Lunges
15 V-Ups

Post rounds of the AMRAP. Ex: 10+10 Rx.

And coming tomorrow…

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. AMRAP 20
11 Burpee Box Jump Overs (24/20)
9 Deadlifts (185/135)
25 Wall Sit Ups

Post load for squats and rounds for the AMRAP. Ex: 275#, 6+20 Rx.

WED 01.01.20 Happy New Year!! Read More »

Carmen

Today’s schedule

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- Brianna
5:30p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. Rowling
10 Sets of 100m rowing for accuracy

B. New Year’s Eve Countdown
Cash In: 365m Row
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)

Post rowling score and time for the WOD. Ex: 14, 10:10 Rx

And coming tomorrow…Happy New Year!!

CFM CLOSED
Holiday Travel WOD
AMRAP 12

5 Push ups
10 Reverse Lunges
15 V-Ups

Post rounds of the AMRAP. Ex: 10+10 Rx.

TUES 12.31.19 Read More »

Billy

Holiday Schedule

Click here to reserve your classes in advance.
Tues: NYE! Regular morning, noon schedule. No 7:30 pm class or 8:40 yoga
Wed: New Year’s!! Gym Closed
Thurs: Regular schedule

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

And coming tomorrow…

A. Rowling
10 Sets of 100m rowing for accuracy

B. New Year’s Eve Countdown
Cash In: 365m Row
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)

Post rowling score and time for the WOD. Ex: 14, 10:10 Rx

MON 12.30.19 Read More »

Cary and Anne-Marie working out together before having their baby

Today’s schedule

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
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups

Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx

And coming Saturday…

Partner WOD [20min cap]
21-15-9

Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
21-15-9

Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 15:23 Rx+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jonathan
11a: All Levels CrossFit- Jonathan
12:15p: Yoga- Priscila Baptista

And coming Sunday…

A. Strict Press: In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Ariel Edwards
5,6p: Open Gym- Neal

FRI 12.27.19 Read More »

Ray

Today’s schedule

11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

Partner WOD
AMRAP 20

40/30 Cal Row
35 Push Press (75/55)
30 Box Jumps (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14)

All Reps are team totals. One partner working at a time.

Post total rounds + repetitions. Ex: 3 + 20 Rx.

And coming tomorrow…

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups

Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx

THUR 12.26.19 Read More »

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