holiday travel workout

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Thanksgiving Schedule

Thursday
Gym Closed

Friday
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Saturday
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a-12:30p: Stretch&Smash Session- Michael

Sunday
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis

Workout of the Day (WOD): Thanksgiving!!

Holiday Travel WOD: 25-20-15-10-5 Rep Rounds
Lunges
Jumping Jacks
Pushups**

**Scale to incline on chair, table, or bed.

Post time to complete the WOD. Ex: 9:45 Rx

And coming tomorrow… Friday

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 = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

THUR 11.24.16 Happy Thanksgiving! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 70/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.

Holiday Travel Workout 7

Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks

Post total time for WOD. Ex: 8:48 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

TUES 12.29.15 Read More »

We wish you a healthy, happy 2016 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 12 days we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas Eve! Gym Closed
Fri: Christmas!! Gym Closed
Sat: 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.

Today’s schedule

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

Workout of the Day (WOD)

B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

Holiday Travel Workout 1

Body Weight Fran*
21-15-9
Air Squats
Pushups (scale to incline on bed/chair)

*Rx+ = jumping squats & hand release clapping pushups

Post time to complete WOD. Ex: 3:48 Rx+

And coming tomorrow…Holiday Travel Workout 2

Christmas Eve: Gym Closed
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold or plank hold.

Post time for WOD. Ex: 11:24 Rx.

WED 12.23.15 Holiday Travel Workouts Read More »

Deadlift and box jump combo. Potent work for posterior chain .

Holiday Schedule

Click here to reserve your classes in advance.
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
Evening Classes Cancelled

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx

And coming tomorrow…New Year’s Day!

Gym Closed

Holiday Travel Workout 6

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books is a good substitute for a 20/14# medball. Post weight used for squats and time to comments.

WED 12.31.14 New Years Eve! Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Weighted Pullups: 3 sets of 5 reps. Max reps final set.

B. 3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

And coming tomorrow…

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 75/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.

Holiday Travel Workout 4

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x 15 feet (100 yards) for R + L shuttles.
Post total time to comments and distance shuttle used.

MON 12.29.14 WODspitality Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes

Workout of the Day (WOD)

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.

And coming Saturday…

Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 22:44 Rx.

Sunday

Time: 10a class, 11a open gym

Holiday Travel Workout 3

10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat

FRI 12.26.14 Read More »

We’re closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

“12 Days of CrossFit” Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow… Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

THUR 12.25.14 “12 Days of CrossFit” Bodyweight Edition Read More »

Monday’s 7a crew working hard on “DT”

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka

Workout of the Day (WOD)

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

And coming tomorrow…

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min

For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »

Winter Gym Reminders

By Coach Beka
It’s that time of year again…cold & flu season. Ew.
Just a few friendly reminders to all our CFMers:
-Make sure to wipe down ALL of your equipment after the WOD. Cleaning supplies are next to the stereo.
-IF you need help finding something, ask a coach and we’ll be happy to help.
-If you make a big sweat angel, please wipe it up! We’re proud of you for working so hard, but no one wants to inchworm through a sweat puddle.
-Please leave the toilet seat down and clean up any shower mess in the bathroom.
-Remember to keep drinking plenty of water. This time of year is chilly and we may not feel like we need as much water, but you do! Plenty of H2O will also help flush out the bugs that go around this time of year.
-Finally, if you’re sick, please don’t bring your germs to the box! Shoot us an email & we’re happy to put your membership on hold for a week or more so you don’t waste your visits. Get well & then get back to training!
Have a happy, healthy holiday season!

Lee working on one of his “goats” – overhead squats

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Ben
8p: Open Gym- Ben
8:15p: Yoga- Samantha

Workout of the Day (WOD)

A. Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Dogfight: 100 Burpees for time.
Every minute on the minute complete 5 toes to bar – start with burpees.

And coming tomorrow

A. “Annie”:
For time:
50-40-30-20-10 reps –
Double unders
Sit ups
(Sub 3x singles for double unders, or 150-120-90-60-30)
B. 10 minutes of fatigued skill work: Now that you’re tired after Annie, pick a skill to work on once you’re nice and warm. Or spend the time stretching & rolling out after the workout.

Holiday Travel Workout

7 rounds for time:
7 squats
7 push ups

THURS 12.19.13 Winter Gym Reminders Read More »

Merry CrossFitMas Eve!

CFM’s CrossFitmas Holiday Party is Fri from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share.
DJ POB will be spinning tunes & Stuart is bringing the ice luge!
Feel free to bring friends & family. We hope you can join us.
***Free overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season! We hope you can join us this Fri at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Today’s schedule

Workout of the Day (WOD)

BRING A FRIEND Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

And coming tomorrow…

12 Days of CrossFitMas
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws
5- Wall balls
6- OH walking lunges
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps