Colleen scaling the Handstand Pushup and keeping a great tri-pod position at the bottom of the rep.Click here to sign up with CFM for the 2019 Open!
CFM Upcoming Events
Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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)
Back Squat
5-5-5-5
Increasing weight each set
B. CFG AGOQ 2 2018
[15min Time Cap]
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (245/170)*
*Scale clean weight to 80% of 1RM Clean
Post load squat and time for the WOD or total reps completed in the time cap.
Ex: 340#, 112 Rx
And coming tomorrow…
AMRAP 25
L3
20 push-ups
30 sit-ups
40/30 cal row
Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
L2
AMRAP 25
10 push-ups
20 sit-ups
30/25 cal row
L1
AMRAP 20
10 incline push-ups
15 sit-ups
20/16 cal row
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set
B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)
Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx
And coming tomorrow…
EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row
Post few reps completed for each movement. Ex: 6,12,18 Rx.
8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights
The 2018 Open begins soon!
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 after the workouts. The 1st Open workout is released on Thursday, February 22nd and continues for 5 weeks with 1 new workout each week.
Cary finishing the last reps on 17.1!
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. #InTheOpen #CFMStrong!
Sign Up and Join Team CFM!
1. Experience the adrenaline rush of competition.
So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.
And what better place to step outside your comfort zone than within the familiar walls of CFM?
Get to know fellow CFMers
Watching the Open at FNL! 2. Meet your fellow Athletes.
We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.
3. Break through mental and physical barriers.
Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.
4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.
Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.
Achieve new heights of your fitness with the support of our community.
5. See your coaches walk the walk.
Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!
Dez doing her first FNL Open 16.3 Scaled!
6. Because you’re good enough.
The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.
The excitement of FNL!
7. It just might inspire you or you might inspire others.
No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.
8. This is a journey, and we’re on it together!
CFM Ladies! Teammates and Friends!
2018 Open Schedule
Thursday, Feb 22nd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 23rd at 7pm: 18.1 FNL
Friday, Mar 2nd at 7pm: 18.2 FNL
Friday, Mar 9th at 7pm: 18.3 FNL
Friday, Mar 16th at 7pm: 18.4 FNL
Friday, Mar 23rd at 7pm: 18.5 FNL
Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!
Thursday- Gym Closed. Happy Thanksgiving!
Friday- 11a: Open Gym
Saturday- 9a: Open Gym, 10a, 11a: Group Class
Sunday- 10a: Group Class, 11a: Open Gym, 12:15p: Yoga, 5p, 6p: Open Gym
Workout of the Day (WOD)
Holiday Travel WOD
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees*
*Select a target 6” above your reach.
Post total reps completed. Ex: 118 Rx.
And coming tomorrow…
A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 20/35/50, w = 15/20/35)
Box Jump Overs (m = 20/24/30, w = 16/20/24)
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.
Coach StacyWatch 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
Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM today! We will be hosting a team event competition for Friday Night Lights this St. Paddy’s Day.
We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.
Thursday, Mar 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!
Stewart & Amanda facing off in the team event of 16.4 last year!
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
Workout of the Day (WOD)
“Open WDO 17.4”
Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups
L1
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (95/65)
55 wall-ball shots (14/10) to (9/8ft)
55-calorie row
55 incline push-ups (20”/24” incline)
Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked.
Post total reps completed and tie break time. Ex: 187, 10:51 Rx.
And coming Saturday…
Team WOD
In teams of 4 to 5 complete a 4 minute AMRAP each station:
90/70# Prowler Push
180/135# Sled Pull
45/25# Plate Carry
Rest 1 minute between each station
(25m = 1 rep for each movement)
At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the prowler passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the prowler. At the 2nd station, two athletes may pull the sled and at 3rd two athletes may carry the plate at a time. The course for each movement is 50m down and back = 100m total = 4 reps.
Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx
Head down and grind team workout on Saturday
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
*If all reps are completed, time cap extends by 4 minutes.
Scaled
Jumping Chin-over-bar Pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155
Women use 35-55-65-75-95-105
L1
Jumping Chin-over-bar Pull-ups
Power Snatch (Ground-to-overhead any way)
Use Scaled Weights
Group Class Scaling options for C2B pullups: pullups 1:1, Jumping Chin-over-bar Pull-ups 1:1.
Post time to complete the WOD or total reps completed before time cap.
Ex: 87 Rx.
And coming Saturday…
Partner WOD
For Time [28 Minute Time Cap]:
Open: 50 Cal Row + 50 V-ups**
Then… 5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Double Sandbag Carry (90/50#)
Close: 50 Cal Row + 50 V-ups**
All reps and distances are team totals. At 3,2,1…go 1st partner starts on the Row while the other begins V-ups. Athletes must switch rower every 10 cal but may partition the V-ups anyway. Only 1 partner working on V-ups at a time. Once the 50 cal and 50 V-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as the sandbags are carried the entire time in which athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.
**Rx+ = 100 Cal Row + 100 V-ups
Post time to complete the workout. Ex: 23:20 Rx
Saturday fun tossing around the sand bags!
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve
2p: Weightlifting- Brianna
8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights
The 2017 Open begins this week!
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 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. #InTheOpen #CFMStrong!
Sign Up and Join Team CFM!
1. Experience the adrenaline rush of competition.
So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.
And what better place to step outside your comfort zone than within the familiar walls of CFM?
Get to know fellow CFMers
2. Meet your fellow Athletes.
We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.
3. Break through mental and physical barriers.
Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.
4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.
Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.
Achieve new heights of your fitness with the support of our community.
5. See your coaches walk the walk.
Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!
Dez doing her first FNL Open 16.3 Scaled!
6. Because you’re good enough.
The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.
The excitement of FNL!
7. It just might inspire you or you might inspire others.
No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.
8. This is a journey, and we’re on it together!
FNL Ladies! Teammates and Friends!
2017 Open Schedule
Thursday, Feb 23rd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 24th at 7pm: 17.1 FNL
Friday, Mar 3rd at 7pm: 17.2 FNL
Friday, Mar 10th at 7pm: 17.3 FNL
Friday, Mar 17th at 7pm: 17.4 FNL
Friday, Mar 24th at 7pm: 17.5 FNL
Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!
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- Richard
Workout of the Day (WOD)
Open 16.3
A. Kipping Progressions: In 10 minutes work on progressions for kipping pullup, C2B pullup, and bar muscle up.
B. Open 16.3
7 Minute AMRAP
Rx
10 Power Snatch (75/55)
3 Bar Muscle ups
Scaled
10 Power Snatch (45/35)
5 Jumping Chest-to-bar Pullups
Group Class Scaling options for Bar Muscle-ups: C2B pullups 1:1, pullups 1:1, BBAP 1:1, ring rows, jumping C2B pullups.
Post total reps completed in the AMRAP. Ex: 87 Rx.
And coming Saturday…
Partner WOD:
For Time [28 Minute Time Cap]:
Open: 50 Cal Row + 50 V-ups**
Then…
5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Partner Carry
Close: 50 Cal Row + 50 V-ups**
All reps and distances are team totals.
At 3,2,1…go 1st partner starts on the row while the other begins v-ups. Athletes must switch rower every 10 cal but may partition the v-ups anyway. Only 1 partner working on v-ups at a time. Once the 50 cal and 50 v-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as either partner is carried the entire time but athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.
