6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean Complex
EMOM 12
Min 1 – High Hang Clean + Low Hang Clean + Front Squat
Min 2 – 5/5 Seated Arnold Press (from the floor)
Min 3 – Rest
B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)
Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.
And coming tomorrow…
A. AMRAP 20
200/150m Row
16 Alternating DB Snatches (50/35)
12 Med Ball Straight Leg Sit Ups (20/14)
8 Pistols
B. Shoulder Pre-hab
CrossOver Iron Scap
8 Barbell Curls Between Each CrossOver Movement
Post rounds + reps for AMRAP. 1m=1rep. Ex: 7+214 Rx.
Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!
Thursday, May 16th Bring-A-Friend Day! 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!
Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.
Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift (increase weight each set)
EMOM 12
Min 1 – 4 Deadlifts (no bounce)
Min 2 – 5 Tall Landing Box Jumps
Min 3 – Rest
B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Toes To Bar
9 Bar Muscle Ups
Post load for deadlift and time for the WOD. Ex: 375#, 13:25 Rx.
And coming tomorrow…
A. Clean Complex
EMOM 12
Min 1 – High Hang Clean + Low Hang Clean + Front Squat
Min 2 – 5/5 Seated Arnold Press (from the floor)
Min 3 – Rest
B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)
Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette
In the remaining time:
Establish A Heavy Single Snatch
Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#
And coming Saturday…
Partner WOD Saturday
“Admiral Squatbar’s Trap”
For Time [35min cap]
7 Rounds
400m Run (200m Relay)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time [35min cap]
10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together
All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.
Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
Cinco de Sweato
Workout: TBA!!
Sunday Schedule
8:45a: Weightlifting- Anthony
9a: SweatFit- Michael at Piedmont Park Active Oval
10a: Yoga- Priscila Bpatista at Piedmont Park Active Oval
11p: Cinco de Sweato post WOD food and drinks at the Nook!
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Partner Row/KB Hold
10 Rounds (5 each partner)
Partner 1 – Double KB Rack Hold
Partner 2 – 250/200m Row
Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx
And coming tomorrow…
“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette
In the remaining time:
Establish A Heavy Single Snatch
Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#
CFM Upcoming Events
Sunday, May 5th 9:00 am – 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!
Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!
Thursday, May 16th Bring-A-Friend Day! 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!
Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.
Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!
CFM Founding Legacy Club Member Amanda working out overseas. Joined CFM in 2012 and will be celebrating 7 years of CrossFit this year!!
CFM Upcoming Events
Sunday, May 5th 9:00 am – 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!
Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!
Thursday, May 16th Bring-A-Friend Day! 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!
Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.
Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
And coming tomorrow…
A. Partner Row/KB Hold
10 Rounds (5 each partner)
Partner 1 – Double KB Rack Hold
Partner 2 – 250/200m Row
Coach Anthony teaching the clean to a new member in the CrossFit Midtown Foundation Course
Today’s schedule
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- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
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
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec
And coming tomorrow…
A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
For Time [16min Cap]
100 Double Unders
10 Ring Muscle Ups
80 Double Unders
8 Ring Muscle Ups
60 Double Unders
6 Ring Muscle Ups
40 Double Unders
4 Ring Muscle Ups
20 Double Unders
2 Ring Muscle Ups
Post time for the WOD Ex: 12:10 Rx.
And coming tomorrow…
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.
Arm Balance Workshop this Sunday at 12:15 pm!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)
**During the Iron Man 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” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. 50m Max Weight Sled Push
B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
[Each Partner Starts at a different Station]
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga Workshop- Priscila Baptista & Nikkia Nelson
5,6p: Open Gym- Neal
You are not as strong as me… You are stronger! #cfmstrong #ThereWasAnIdeaShifali spending time dialing in a great position at the bottom of her squat snatch. #WhateverItTakes
CFM Upcoming Events
Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
8:30p: CFM Avengers: Endgame Movie Premiere!!
Workout of the Day (WOD)
A. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+1 (increasing weight)
B. Clean & Jerk
10min to work to a heavy single
C. Clean Pull
1 x 2 @ 85%, 90%, 95% (of today’s heavy single)
D. CORE
SuperSet
Pallof Press
4 x 6/6
Single Leg V-Ups
4 x 6/6
Post load for snatch complex and C&J
Ex: 195#, 265# Rx
Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
When you didn’t want to workout at 5 am while traveling for work, but your workout buddy gives you some motivation! Shannon and Amy
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400m Row
