Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
5 Sets Each For Time In an 8 minute window complete: 12/9 Cal Bike 15 Toes to Bar 18 Single DB Box Step Ups (50/35 at 24/20”) 50 Double Unders Rest remainder of the time
Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx
And coming tomorrow…
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. E4MOM 16 Min 1: 5 Back Squat (78% of 1RM) Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips) Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups) Min 4: Rest
B. Partner WOD For Time: [12min cap] 400m Run Together 25 Burpee Box Jump Over (24/20) 400m Run Relay 25 Burpee Box Jump Over (24/20)
All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.
Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
And coming tomorrow…
5 Sets Each For Time In an 8 minute window complete: 12/9 Cal Bike 15 Toes to Bar 18 Single DB Box Step Ups (50/35 at 24/20”) 50 Double Unders Rest remainder of the time
Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Javi 7:00a: All Levels CrossFit- Javi 8:00a: Open Gym- Javi 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
AMRAP 8 10 DB Box Step Overs (50’s/35’s)(24/20) 15/12 Cal Row -8min Rest- AMRAP 8 10 DB Thrusters (50’s/35’s) 15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.
And coming tomorrow…
A. E4MOM 16 Min 1: 5 Back Squat (78% of 1RM) Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips) Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups) Min 4: Rest
B. Partner WOD For Time: [12min cap] 400m Run Together 25 Burpee Box Jump Over (24/20) 400m Run Relay 25 Burpee Box Jump Over (24/20)
All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.
Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Javi 7:00a: All Levels CrossFit- Javi 8:00a: Open Gym- Javi 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- Kevin 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean 4 x 2+2+1 Increasing weight each set
B. AMRAP 12 9 Hang Power Cleans (120/85) (Rx+ 155/105) 12 Pull Ups 15 Sit Ups
Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx
And coming tomorrow…
AMRAP 8 10 DB Box Step Overs (50’s/35’s)(24/20) 15/12 Cal Row -8min Rest- AMRAP 8 10 DB Thrusters (50’s/35’s) 15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Power Snatch 4 sets of 2 reps 75% of 1RM Stay at the same weight for all sets Complete the set unbroken touch and go Rest 2 minutes between sets
B. 5 sets for total calories In a 2 minute window: 10 Power Snatch (120/85) (Rx+ 135/95) 10 Burpees Over Bar Max Calorie Row Rest 2 minutes between sets
Post load for snatch and total calories on the row. Ex: 170#, 88 Rx
And coming Saturday…
Partner WOD 2 Rounds For Time [24min cap] 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 100m Farmer’s Carry (105’s/70’s) 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 30/24 Cal Bike
All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.
Post the time to complete the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Kevin 12:15p: Yoga- Michael
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
7-9a: Open Gym- Hailey
Workout of the Day (WOD)
Peachtree Road Race 10k Run
Post time for the race. Ex: 47:20 Rx
OR
At Home WOD AMRAP 20 Run for distance Every 2 minutes including the start of the workout 8 Reverse Lunges 8 Push Ups
Post the distance completed. Ex: 2450m Rx
And coming tomorrow…
A. Power Snatch 4 sets of 2 reps 75% of 1RM Stay at the same weight for all sets Complete the set unbroken touch and go Rest 2 minutes between sets
B. 5 sets for total calories In a 2 minute window: 10 Power Snatch (120/85) (Rx+ 135/95) 10 Burpees Over Bar Max Calorie Row Rest 2 minutes between sets
Post load for snatch and total calories on the row. Ex: 170#, 88 Rx
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. E3MOM12 Min 1: 5 Back Squat (75% of 1RM) Min 2: 8-12 Push Ups Min 3: 5-8 Strict Chin Ups
B. 2 Sets For Time In a 6 minute window complete: 1000/850m Row 100 Double Unders Rest remainder of the time Start 2nd set at the 10 minute mark
Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
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
Workout of the Day (WOD)
A. Power Clean 4 sets of 3 reps 80% of 1RM Rest 3 minutes between sets
B. EMOM 16 Min 1: Toes to Bar Min 2: Bar Facing Burpees Min 3: Hang Power Clean (120/85) (Rx+ 155/105) Min 4: Rest
Post load for clean and total reps from the EMOM. Ex: 215#, 182 Rx+
And coming tomorrow…
A. E3MOM12 Min 1: 5 Back Squat (75% of 1RM) Min 2: 8-12 Push Ups Min 3: 5-8 Strict Chin Ups
B. 2 Sets For Time In a 6 minute window complete: 1000/850m Row 100 Double Unders Rest remainder of the time Start 2nd set at the 10 minute mark
Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.
Saturday, June 29th: Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD! Tape hands / use gloves for boxing. Wear red, white, and blue!
Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clean Thruster) 5 sets of 2 reps Complete 1 set every 2 minutes Start at 50% max C&J and build to 70-80%
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
Squat Clean Thruster: In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. The bar starts on the ground. The hip crease must pass below the knees. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting at the shoulders. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. A jerk or re-dip of the knees is not permitted to finish the lockout. Touch and go is permitted. No bouncing.
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round). Ex: 9+8 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 5-5-5-5-5
B. EMOM 16 Min 1: 10 DB Deadlift (50’s/35’s) Min 2: 10 DB Front Squat (50’s/35’s) Min 3: 12/9 Calorie Row Min 4: Rest
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
