all levels crossfit

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Spring Break
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Lateral Jumps: Every minute on the minute for 7 minutes
20 seconds max reps Lateral Jumps (24/20)**
40 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

And coming Saturday…

OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle

14 minute As many rounds and repetitions as possible (AMRAP): “Wood Chipper”
60-calorie row
50 toes-to-bars
40 wall-ball shots (20# @ 10ft / 14# @ 9ft)
30 cleans (135/95)
20 muscle-ups

Beginners WOD 9AM
14 minute AMRAP:
60-calorie row
50 toes-to-bar (sub medball situps)
40 wall-ball shots
30 cleans (95/65) **scale weight as needed
20 ring rows

FRI 03.21.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Bench Press: In 12 minutes do 4 sets of 3 working up to a heavy set of 3.

B. For Time:
400m Run
500m Row
Rest 4 minutes
500m Row
400m Run
Rest 4 minutes
30 Thrusters (45/35)

Keep a running clock. Post splits for each run and row and full time to complete 30 Thrusters
ex: 1:20 | 3:10 | 8:48 | 10:35 | 15:59.

And coming tomorrow…

A. Lateral Jumps: Every minute on the minute for 7 minutes
30 seconds max reps Lateral Jumps (24/20)**
30 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

THURS 03.20.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: In 14 minutes practice squat and warm up to a heavy set of 5. Then complete 5 reps every 3 minutes for 3 rounds at the same weight. In the last set complete as many reps as possible.
Post reps each round and load. ex: 5-5-8 @ 160#

B. 10 minutes as many rounds as possible:
40 Double Unders**
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

**Sub 120 Singles (3:1)

And coming tomorrow…

A. Every minute on the minute for 6 minutes:
15 seconds max rep Strict Chest To Bar (CTB) Pullups*
45 seconds rest
*Use bands for assistance. No Kipping.

B. Rep Rounds For Time:
5-4-3-2-1 Muscle Ups**
25-20-15-10-5 Wall Balls (20/14)

**Scaled:
5-4-3-2-1 CTB Pullups
5-4-3-2-1 Ring Dips
25-20-15-10-5 Wall Balls (20/14)

Bands permitted with strict CTB pullups. No Kipping in bands.
No bands for dips. Sub dips with feet on box (rings or dip bars)

TUES 03.18.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

And coming Saturday…

OPEN WOD 14.3: See OPEN Announcement Live From CrossFit NOLA

8 minute AMRAP: “Deadlift Ladder”
10 deadlifts (135/95)
15 box jumps (24″/20″)
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)
15 box jumps
35 deadlifts (365/225)
15 box jumps

Beginners WOD 9AM
8 minute AMRAP:
15 Deadlifts (135/95) **Scale as needed
15 Box Jumps (24″/20″)

FRI 03.14.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie **80s Theme Night**

Workout of the Day (WOD)

A. Skill Work on Rowing: Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row

B. Partner WOD: In 10 minutes
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

1 minute as many as possible:
Partner Front Squats (45/35)
**Each partner holding an end of the barbell. Partners facing each other. All squats count toward total reps as long as both partners are holding barbell in hands only, centered at chest level. No resting on shoulder.

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time.

Post total meters, front squat reps, and burpees to the board.

And coming tomorrow…

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

THURS 03.13.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

Deadlift: 4 sets of 4 workups in 12 minutes. Finish with a heavy set of 4.
B. For Time:
0:00-4:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes
4:00-8:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

At 8:00 minutes 4 Rounds For Time of:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post splits for each 300m shuttle and time for 4 Rounds.

And coming tomorrow…

A. Skill Work Rowing:Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row
B. Partner WOD:
10 minutes:
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

REST 1 minute

Post total meters, front squat reps, and burpees to the board.

WED 03.12.14 Read More »

Support Carlos & his CFM models!

Over the last several weekends, CFM’s very talented photographer Carlos has been shooting his new photo series: WORDS. The photos will be on display at his first gallery show in Atlanta in late March. Stay tuned for more details to see his work… And see if any of his CFM models- Tiff, Monica, Lis and Uran- make it into the show!

Harvey & the 6p crew at last week’s Bring-A-Friend Day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Skill review: thrusters, power cleans, jerks
B. “Master’s Triple Take”:
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20

Post 3 scores- total reps for each of the three mini-WODs

And coming tomorrow…

A. Overhead squat: build to a tough single in 12 minutes
B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips

MON 02.24.14 Words Read More »

The CFM team needs two more competitors!

Kelly is getting a SCALED team together for a Spring CrossFit league. Details are below.
Email Kelly if you wanna play!

Georgia Fitness League’s Spring 2014 team competition series:
Week 1 – Saturday, April 19th at Fitness Battalion CrossFit (West Midtown)
Week 2 – Saturday, May 3rd CrossFit Breaking Boundaries (Roswell)
Week 3 – Saturday, May 17th CrossFit Indulto (Sandy Springs)
Week 4 – Saturday, May 31st CrossFit Atlanta (West Midtown…this is a tournament, so likely a longer time spent competing)

Cost is $85/person for scaled teams & $100/person for Rx teams. Contact Kelly by THIS FRIDAY to register!

Competing is an awesome experience & it really allows you to dig deep and discover your true CrossFit potential! Adrenaline & endorphins are a beautiful thing! If you want your hormones to give you a real boost, consider using these testosterone pills.

Amanda B deadlifting with last week’s AM crew.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Jason
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15p: Yoga- Samantha

Workout of the Day (WOD) – BRING-A-FRIEND DAY!

A. Skill work: 10 min double under practice + 2 min Max Rep Double Unders
B. As many rounds & reps as possible in 15 minutes:
20 Russian kettlebell swings
20 situps
20 supermans

And coming tomorrow…Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

THURS 02.20.14 Georgia Fitness League- who wants in? Read More »

Those poor plates…

We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately.
I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground.
Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor.
Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave.
Bless their little bumper hearts.

Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it!

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim

Workout of the Day (WOD)

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

And coming tomorrow…

A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats)
B. Partner workout: 3000m Row* (partners switch every 500m)
*Non-rowing partner does as many rounds & reps as possible while partner rows:
10 Pull Ups
15 Ab Mat Sit-Ups
20 Thrusters (95/65)

***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).

FRI 01.10.14 SAVE THE BUMPERS! Read More »

Big 2014 goals:

by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!

Congrats to all who set & achieved goals in December. Post your new ones at the box this week!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max
B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps