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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

For Time: [35 Minute Time Cap]
50 Box jump (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Stationary Lunge Steps
50 Toes to bar
50 Push Press (75/55)
50 Sumo Deadlift High Pull (75/55)
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Burpees
50 Double unders

Post time for WOD. Ex: 21:48 Rx.

And coming tomorrow…

Complete 5 Rounds [Not For Time]:
7 Inverted Ring Lowers: On the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution.

Post impressions. Ex: Great workout. It was much harder than I expected and got me way out of my comfort zone.

Upcoming CFM Events

Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! 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.

TUES 01.09.18 Read More »

Coach Stacy
Watch all the excitement and thrilling competition this weekend in Atlanta!

CrossFit Games Atlantic Regional

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games. Click here for directions, schedule, and tickets!

2017 Regional Individual Events

CFM Upcoming Events

Thursday, June 22nd: 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 May BAF Day! We look forward to the next BAF Day in June. 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
3:30p: Open Gym- Ellen
4:30p: All Levels CrossFit- Ellen
5:30p: All Levels CrossFit- Stacy
6:30p: All Levels CrossFit- Stacy
7:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. “2 Minute Drill”
3 Rounds of:
2 minutes as many repetitions as possible (AMRAP):

5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP and load.
Ex: 285#, 164 @ 145#

And coming Saturday…

“Conga Chipper”
2 Rounds:
100 Jump Rope*
10 Burpee Box Jump-Overs (m = 20/24/30, w =16/20/24)
50m Sled Push (m = 50/100/150, w = sled/50/100)
10 Tire Flips
100m Farmer’s carry 2x(m = 20/24/32, w = 16/20/24 kg)
10 Power Snatch (m = 65/95/135, w = 45/65/85)**
Rest 5 minutes between rounds

*L1 = 100 Singles, L2 = 100 Speed Step OR 50 DU+singles, L3 = Double Unders
**L1 may be ground to overhead any way.

At 3,2,1… go the 1st teammate starts on jump rope. When the 1st person finishes jump rope the 2nd teammate may start jump rope and the 1st person advances to the box. Continue through the movements in a conga line only advancing when your teammate in front of you completes the set.

All reps are individual totals. Only one team member working at a station at a time.

Post time for your team to finish each round. Ex: Team of 4. 13:35, 14:45 L3.

Saturday Schedule

7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael
9:15a: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Brianna
5p: All Levels CrossFit- Michael
6p: Open Gym- Michael

FRI 06.02.17 Atlantic Regional This Weekend! Read More »

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