WELCOME TO CROSSFIT MIDTOWN

Atlanta's School Of Elite Fitness

FUN, FUNCTIONAL FITNESS FOR ALL

CrossFit Midtown is building a healthier Midtown, one student at a time.

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ABOUT US

CrossFit Midtown is Atlanta's School of Elite Fitness. If you’ve spent the past several years at the typical gym you’re in for a genuine treat. Say goodbye to the machines. Say goodbye to the monotonous routines.

Each day at CrossFit Midtown is a new adventure. A new challenge. A new chance to get to know your community, and to get to know yourself.

 WORKOUT OF THE DAY

MON 05.10.21

By | WOD | No Comments

Isabelle


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit- Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift (increase weight each set)
EMOM 12

Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

At Home
A. EMOM 12

Min 1: 4/4 Single Leg Deadlift (Tempo 3011 no bounce)
Min 2: 4 Kneeling Jumps
Min 3: Rest

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.


And coming tomorrow...

Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat

Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165

At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round

Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …

Post load for clean complex. Ex: 245# Rx.

FRI 05.07.21

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Brianna
4:45p: All Levels CrossFit- Brianna
6:00p: Open Gym- Brianna
6:00p: Zoom Open Gym- Brianna
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock...
For Time [0-14 min cap]

15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

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 Each)
30 Back Squats (115/85)
Immediately into...
AMRAP in remaining time

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.

At Home
Use (50’s/35’s) for DB Squat and DB HPC&J.
Sub 200m Run Relay for 20/14 Cal Row

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit- Michael
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap] 10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

At Home
A. Tempo Floor Press

5 sets of 4 at 3010

B. Sunday Funday [20 Minute Time Cap] 10-9-8-7-6-5-4-3-2-1
Floor Bench Press (50’s/35’s)
DB Curls (50’s/35’s)
40m Farmers Carry (50’s/35’s) Each Round

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

THUR 05.06.21

By | WOD | No Comments

Coach Hailey


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

At Home
A. 5 Rounds [15min cap]

20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)

Post time for 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 Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock...
For Time [0-14 min cap]

15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#


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