Yoga

Paul Rudd as the ANT-MAN. We train hard to be fit and healthy and so did Paul doing CrossFit style workouts for a full year to prepare for his superhero role. — Paul Rudd as the ANT-MAN. We train hard to be fit and healthy at CrossFit Midtown and Paul really took his training & nutrition to the next level doing CrossFit style workouts for a full year to prepare for his superhero role at the age of 45.

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: Intro to CrossFit- Michael & Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

And coming Saturday…

ANT-MAN WOD
Teams of 2
5 Rounds
10 Deadlift (145/100)
10 Power Clean (145/100)
10 Front Squat (145/100)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 20m Sled Pull (180/135)
Round 2: 20m Overhead Tire Carry (180/90)
Round 3: 20m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 20m Sled Push (150/100)

All reps are team totals. 1 partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Competition Practice/Open Gym- Travis
6p: Strength Training/Open Gym- Michael

FRI 07.10.15 ANT-MAN Weekend! Read More »

Squatting From the Bottom Up. Squatting is life! You have to do it to get in and out of a car, even get off the toilet! Assessing overhead squats makes sure you have enough components of mobility and stabilization that work together to be successful. Here we go through a step by step approach of activating the right pillar system to train the correct movement pattern for squatting…Click here to read more: Dynamic Functional Mobility Series – Squatting From The Bottom Up (SBUp) “Repair+Recovery Workshop” by Lauren Polivka, DPT

Jonathan getting down to the bottom of an overhead squat

Summer Yoga Series at CrossFit Midtown

We have our 3rd guest Yoga Instructor this Saturday 6/27 at 12 PM as we continue our summer yoga series at CrossFit Midtown. For Annie Harbison yoga is a chance to discover, a time to receive, and a place to heal. It brings her to a state of wholeness and balance when She’s had a wreck of a day, and it allows her to express pure joy when everything is aligning just right in a stretch or pose. In Teaching, she’d liked for Yoga to remind us to stop controlling and to start letting go and immerse ourselves in the flow of things.

Join us on Saturday at 12pm for a special yoga class for CrossFitters lead by Annie Harbison!
Click here to reserve your spot online.

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. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday…

“D.C. al Fine”
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/45) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper to the end [12 minute time cap]

**Scaled:
Box Jumps (20/16″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: **Special Yoga for Crossfit**- Annie Harbison

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

FRI 06.26.15 Read More »

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.

Join us on Saturday at 12pm for a special introduction to yoga for CrossFitters lead by Lana Wilson!
Click here to reserve your spot online.

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

FRI 06.19.15 Read More »

Andrea working on improving her clean setup position

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: All Levels CrossFit- Jason
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 25ft, 2+52 Rx.

And coming Saturday…

Partner WOD: Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time–
200m Kettlebell Farmer’s Carry (32’s/24’s kg)
50 Sumo Deadlift High Pull (32/24 kg)
50 Kettlebell Swings (32/24 kg)

One partner working at a time. All reps and distances are team totals.

Post rounds and reps completed for WOD. 200m carry counts as 1 rep. Ex: 2+84 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym (Benchmark Make Up)- Tom
12p: Restorative Yoga- Monica

Sunday Schedule

Gym Closed.

Monday Schedule

We will be doing Memorial Day Murph at Piedmont Park on Monday morning 5/25 at 9:30am on the Active Oval. Meet by the pullup bars. The gym will be closed on Monday. Click here to sign up for the Memorial Day Murph WOD (open to all members).

FRI 05.22.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx

And coming Saturday…

Partner WOD
Complete 3 Rounds For Time
400m Run
40 Power Clean (120/85)
4 Rope Climbs
40 Air Squats

**Wear long socks or pants to protect legs on rope climbs. Reps are team totals. Only one person working at a time except 400m is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 19:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 05.01.15 Read More »

The Kettlebell Swing Why are certain movements so popular in CrossFit? Through analysis of the two kettlebell swings and two other CrossFit staples, the clean & jerk and the Thruster this should further elucidate our thinking in selecting exercises for regular inclusion in the CrossFit program …Click here to read more “The CrossFit Journal”

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 18:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.24.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

And coming Saturday…

A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#

B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
200m Sprint

1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.

Post time for WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Easter Sunday: classes cancelled

FRI 04.03.15 Read More »

Thruster Like Froning, And A Few Tips To Do Them More Efficiently.If there’s one exercise that’s synonymous with CrossFit, it’s probably the thruster. Heck, the term thruster was first coined by CrossFit. Ask Games champ Rich Froning what he thinks the best exercise is and he’ll say it’s the thruster…Click here to read more: WHAT’S IN A THRUSTER? “Box Life Magazine”

Today’s schedule

6a: All Levels CrossFit- Tom
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time
6 Kettlebell Dead Clean (24’s/16’s kg)
8 Box Jumps (24”/20”)
10 Pushups
20 Lateral Hops (parallette bar)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 Rx.

And coming Saturday…

Open 15.5:
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65) (Scaled 65/45)

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.27.15 Read More »

Double Unders and Burpees still to come in 2015 Open.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

And coming Saturday…

Open 15.2:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.06.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman”
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx