6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael
Workout of the Day (WOD)
A. Skill: In 8 minutes complete as many sets of Medball Throws (vertical target)
4 sets 10 reps at 9ft
4 sets 8 reps at 10ft
4 sets 6 reps at 11ft
4 sets 4 reps at 12ft
Complete the 4 sets at increasing weights:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#
B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold
Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps Rx
And coming tomorrow…Bring-A-Friend Day!!
A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).
B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees
To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).
Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx
Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. “Cutoff” WOD Saturday 6/20.
Today’s schedule
6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger **(Class Full)**
Sign up for Tuesday Yoga next week on 6/30 today while spots are open! Click here!
Workout of the Day (WOD)
A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: 25 neg, 68
And coming tomorrow…
A. Skill: In 8 minutes complete as many sets of Medball Throws (vertical target)
4 sets 10 reps at 9ft
4 sets 8 reps at 10ft
4 sets 6 reps at 11ft
4 sets 4 reps at 12ft
Complete the 4 sets at increasing weights:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#
B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold
Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps Rx
Top June 2014, Bottom June 2015. Cary & Anne Marie Burke in sync on deadlift and cleans. CrossFit Midtown Weddings!! Congratulations to Cary & Anne Marie on getting married this weekend! In the past year we’ve had several weddings of our members and we’d like to say thank you to all the newly weds for trusting CFM to help you look your best for the big day and for your happily married years to come!
1. Stuart & Amber Roehm
2. Chris & Donna Addison
3. Elizabeth (Molyson) Hall
4. Dave & Ellen Thomas
5. Adam & Chelsea Krakowski
6. Adam & Amanda Kallin
7. Thuy (Dan) & Christopher Sun
8. Andrew Bauer
9. Sarah (Parker) LaFantano
10. Cary & Anne Marie Burke
11. Alison & Dan Waterson (Upcoming July)
12. Matthew Gers (Upcoming Aug)
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in fouth set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (m = 20/24 w = 12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for 4th set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212 Rx.
And coming tomorrow…
A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: 25 neg, 68
6 Insanely Fit Guys Reveal One Thing They Do Each Day. We found six of the fittest men on the planet and asked them a simple question: What’s one thing you do each day that improves your fitness? Take a cue from their routines—and reach the best shape of your life. We teach and develop all six habits every day through training and fitness education at CrossFit Midtown…Click here to read more: Daily Habits To Follow To Take Your Fitness To Next Level “Men’s Health Magazine” by MICHAEL EASTER
PK and Tina finishing the last few meters of their KB carry
Summer Yoga Series at CrossFit Midtown
We have a 2nd guest Yoga Instructor this Saturday 6/20 at 12 PM as we begin our summer yoga series at CrossFit Midtown. Lana Wilson believes yoga is a terrific option for athletes to complement the often-repetitive motions of training particularly in CrossFit. For Lana, yoga is a lifestyle; it is freedom and bliss. She grew up watching her father practice yoga daily but it was not until she began to experience the demands of getting an engineering degree that she turned to the practice. As a former gymnast and cheerleader, Lana initially practiced yoga as an outlet for physical expression, but it grew into a sustained devotional passion as she transitioned to professional life.
Warm and energetic, Lana will lead you through a dynamic, powerful sequence that cultivates awareness of the mind-body-breath connection. Her classes build heat and intensity with an engaging blend of alignment-based instruction and focus on the foundation. Vital elements include effective flexibility training, foundation and core stabilization, strengthening and balance work.
Lana Wilson working Side Crow with Atlantic Station backdrop
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Front Squats: In 16 minutes work up to a 2 rep max.
B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps
Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx
And coming Saturday…
“Cutoff”
Competition of 2v2 or 2v1 or 1v1
3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
–[Section 1]–
40 Double Unders**
4 Tandem Burpees
–[Section 2]–
100m Sprint
Clean & Jerk (m = 135/185, w = 95/125). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent team finishes 4th Tandem Burpee.(~)
Rest 2 minutes between matches.
**Scale to 20 (Single + DU), Speed Step (1:1, R+L = 1), or to Singles (2:1)
(~)Both partners must finish their 4th Tandem Burpee and then yell/call “Cutoff!”. Until “Cutoff” is yelled other team may still complete C&J.
Flip a change weight to see which team starts in section 1 and the other will start in section 2. Reps for Double unders, burpees, and distance for sprint are individual totals. Both partners working at the same time on the same movement to complete their individual total. Teams competing against each other should use the same 2 bars for [Section 2] provided athletes are all doing Rx or all doing the same scaled weight.
Team with most Clean & Jerk after 3 matches wins “Cutoff!”
Post team total C&J completed from 3 matches.
2v2 Ex: 107 vs 95 Rx.
2v1 Ex: 65 (scaled) vs 32 Rx+ — Team of 2 wins because reps/person = 32.5!
1v1 Ex: 42 vs 37 Rx+
Saturday Schedule
9a: All Levels CrossFit- Dan
10a: All Levels CrossFit- Dan
11a: All Levels CrossFit- Dan
12p: **Special Yoga for Crossfit**- Lana Wilson
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
Push, Pull, Sprint WOD Saturday. CFMers working to be rock solid.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Power Lifting- Lis
Workout of the Day (WOD)
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.
Coach Tom working with Sarah on the rope climb foot clamp: J-hook.
Today’s schedule
6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28
And coming tomorrow…
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
Coach Jason traveling Europe this summer. “See you at the gym when I’m back in July! Salute.”
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.
B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (scale speed step 1:1 R+L=1)
Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 115# 9 reps, 96 Rx
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28
What’s the difference between rest days and recovery days? Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more… Click here to read more: Active Recovery “Box Life Magazine” by William Imbo
Working on kipping skill for unbroken toes-to-bar
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive DUs from 3 rounds.
Ex: 51 / 402 Rx
All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.
Post time to complete WOD. Ex: 22:10 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: **Special Yoga for Crossfit**- Veronica Lewinger
Veronica Lewinger has 6 years of yoga teaching experience and is currently an instructor at Decatur Yoga and Evolation Yoga in Midtown. She has also been power lifting for 3 years and is trained in Self-Myofascial Release (SMR) techniques to facilitate workshops in Atlanta. Monica Miller, our resident restorative yoga instructor is traveling overseas in Africa for 2 weeks and recommend we get in contact with Veronica at Evolation. We are glad to have Veronica teach a class open to all of our members this weekend. Click here to reserve your spot online.
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest
B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m=16/20’s, w=12/16’s kg)
All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.
Post time for both partners to complete WOD.
Ex: 11:26 Rx+
And coming tomorrow…
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 Rx
