3×3

Predictions for 17.5? See below!! Tom, Jonathan, and Stacy flying through Double Unders.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

17.5: PREDICTIONS

9-10 Minute Time Domain

Movements:
Thrusters (95/65) or DB Thrusters (50/35) -Rx
(75/55) or Dumbbells (35/20) -Scaled
Double Unders -Rx
Singles -Scaled

Rep Scheme:
(1) Increasing Ladder
3-6-9-12-15-18-… Thruster
10-20-30-40-50-60-… Double Unders
OR
(2) Decreasing Reps for Time
27-21-15-9 Thrusters
100-75-50-25 Double Unders
OR
(3) Classic CrossFit AMRAP
30 Double Unders
15 Thursters

Upcoming Events

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

THUR 03.23.17 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

And coming tomorrow…

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

WED 02.08.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
15-12-9
Power Clean (m = 95/135/165, w = 65/95/115)
Pullups (L2/L3+ = C2B)

Rest 2 minutes

15-12-9
Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
Bar facing burpees

Post load for Power Clean and time for WOD. Ex: 205#, 11:48 L2.

And coming tomorrow…

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

MON 01.09.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Front Squat: Complete 1 set every 3 minutes (E3MOM)
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 88%
3 reps at 80%
1 reps at 91%

B. 16 Minute AMRAP
12/8 Cal Row
100m Run
40 Double Unders
Rest 1 Minute
12/8 Cal Row
6/4 Tireflips (200#)
12/8 Pushups
20 Air Squats
Rest 1 Minute

Post load for front squats (80/91%) and rounds + reps.
Ex: 245#/275#, 2+48 Rx.
100m = 1 rep, (reps/round = 103/89)

And coming tomorrow…

A. OPEN 13.4

7 Minute AMRAP
3-6-9-12-… Increasing Rep Rounds
Clean and Jerk (135/95)
Toes to Bar

B. Banded 5-way Shoulder Stretch

Post total reps for the AMRAP. Ex: 87 Rx

Upcoming CFM Events

Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

THUR 10.27.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.

B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (m = 20/24/30”, w = 16/20/24”)

Post load and reps for Squat and time and weight for WOD.
Ex: 240#, 4 reps, 7:49 @ 120# L3

And coming tomorrow…

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.

B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.

MON 05.02.16 Read More »

CFM Events

Thursday 3/24:Today is Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email).
Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.4 Live Announcement at CFM

Workout of the Day (WOD)

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
3 Rounds:
20 Medball Passes (20/14) 6ft
20 Situps
20 Medball Slams (20/14)

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

Open 16.5: TBA

THUR 03.24.16 Bring A Friend Day!! Read More »

Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

And coming tomorrow…Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

WED 11.18.15 Read More »

Rick Farmer box jump — Rick Farmer landing a box jump

Today’s schedule

6a: All Levels CrossFit- Travis
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- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

THUR 11.05.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday…

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap]
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong “The Motivator”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong “The Motivator”- Travis
12:15p: Yoga- Monica Miller Click here to reserve