crossfit midtown

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

And coming Saturday…

NO BAND TRIPLET FRAN:
In teams of three, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict)

Lite (PVC) Fran: 21-15-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

No bands. Mods for Pullups:
Weighted Pullups: Strict pullups or segmented pullup + negative (3 sec) 1:1 or Ring rows 2:1
Pullups: Rings rows 2:1

24 minute time cap

FRI 04.11.14 Read More »

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- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips

B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete.
16 minute time cap
Post time or total reps completed.

And coming tomorrow…

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

THUR 04.10.14 Read More »

Midtown Life Studio visits tonight!

Dr. Greg C. Graham will be providing movement & mobility consultations as well as soft tissue treatment (Active Release & Graston) at the box today from 4 to 7p.

Is a movement & mobility consultation right for you? Do you….

Have a nagging injury that doesn’t seem to be getting better?
Feel like you’re not seeing improvements in strength or ability after spending months in the gym?
Have a specific movement you just can’t do and don’t seem to be making any progress?

Cost: $35 (20 minute session, includes consult & necessary treatment/instruction)
For more information about services provided visit our website.

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- 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. Skill Work Double Unders:
Every minute on the minute (EMOM) for 10 minutes
40 seconds: Max Consecutive Double Unders (DUs)
20 seconds: Rest

Score = (Total Consecutive DUs from 10 minutes) / 10

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Shoulder to overhead (16/8kg kettlebells)
Double Unders Again

Score total reps from each TABATA ex: (210 / 46 / 65 / 189 )

And coming tomorrow…

A. Deadlift: 4 sets of 4. Working up to a heavy set of 4.

B. 5 Rounds for time:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

TUES 04.08.14 Read More »

Atlanta CrossFitters: support the Memorial WOD at BTB Ponce this Saturday at they “SWEAT FOR SARAH”… Sarah Jones was the woman tragically killed working on the set of Midnight Rider, and also a member of the BTB CrossFit community. Check out the details below:

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
BTB Ponce gym
http://www.btbfitness.com/crossfit-blog

This event is open to everyone. CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!
Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation’s Sarah Jones Scholarship Fund.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

THUR 04.03.14 Read More »

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.4” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.5 at 8PM and have it streamed live online featuring previous Games Champions head to head. Predictions? Bar-facing burpees and Thrusters couplet for 14.5.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Box Jumps (24/20)
15 Calorie Row

And coming tomorrow…

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

MON 03.24.14 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- 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 »

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.3” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.4 at 8PM and have it streamed live online. What are you’re predictions for 14.4? There are only a few standard movements left that show up every year so chances they are part of the programming for this week.

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: For 8 minutes every minute on the minute 2 rope climbs. **Scale with 4 rope climbs from lying on floor (2:1) or 10 modified ring rows (5:1)

B. 5 Rounds For Time:
10 Burpees to 6” target
15 Cal Row
20 Wall Ball Situps 4ft target (20/14)

Rope Climb Progression Pt.1

In this series, Carl explains and breaks down the rope climb with various skills, techniques, and strategies. Following the POSITION-MOVEMENT-PURPOSE framework, Carl demonstrates initial positions for the hold and leg wrap.More Details at GymnasticsWOD

And coming tomorrow…

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)

MON 03.17.14 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 »