pullups

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)

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.

And coming Saturday…

CFM Closed Saturday

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard! CrossFit Midtown will be closed on Saturday. Please join the CFM Staff as we workout and do yoga in remembrance.

Saturday Schedule

9a: Doors open at CrossFit Atlanta
10a: RichBoFlex Partner WOD
11:30a: Yoga
12:30p: Presentation to honor Richard

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12p: CFM Open BBQ!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Upcoming Events

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

Thursday, Apr 20th: Bring-A-Friend Day! 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.

FRI 03.31.17 Open BBQ Sunday! Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video []

B. Rep Rounds For Time [12 Minute Time Cap]:
15-12-9
Kettlebell Deadlift (m = 20/24/32, w = 12/16/24)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = L2/L3+)

Post load for deadlift and time for WOD. Ex: 295#, 9:34 L2

And coming tomorrow… Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

Who is excited about BAF, the Open, and FNL at CFM!? Week get it all this week!

Upcoming Events

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!

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

WED 03.22.17 Read More »

Christina and Zac keeping a solid midline through the ring row.

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: 4 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (m = 45/75/100, w = 35/55/70)
8 Pullups
10 Shoulder to Overhead (m = 45/75/100, w = 35/55/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3.

And coming tomorrow…

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total reps for AMRAP. Ex: 210#, 95.

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on 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.

Join us for **Friday Night Lights & St. Paddy’s Day**!!

TUES 3.14.17 Read More »

Friday Night Lights Returns this week on 2/24!

Today’s schedule

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. “Master’s Triple Take”
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx

And coming tomorrow…

A. Front Squat: 5-4-3-2-1 working up to a heavy single.
(Start at 70% 1 rep max- 75- 80- 85- 90%)

B. 25-20-15-10-5 Rep Rounds [16 Minute Time Cap]:
Goblet Squats (m = 16/24/32, w = 12/16/24 kg)
Toes to bar
Cal Row

Post load for Front Squat and time for WOD. Ex: 285#, 15:24 L3

Upcoming CFM Events

Thursday, Feb 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!

Thursday, Feb 23rd: The 2017 Open begins! 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 Friday evenings 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.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 2.20.17 Read More »

Turk and Stephanie cooling down with Coach Stacy

Upcoming CFM Events

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Today’s schedule

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2

B. “Fran”
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman” [20 Minute Time Cap]
8 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

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

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve

FRI 02.17.17 “Fran” Read More »

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- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. “Baseline”
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

Upcoming CFM Events

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

WED 02.15.17 “Baseline” Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Clean Up Crew”
12 Minute AMRAP

L3
1-2-3-4-5-… Clean (185/125)
2-4-6-8-10-… Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

L2
1-2-3-4-5-… Clean (135/95)
1-2-3-4-5-… Pull Ups
Continue increasing by 1 Rep each round

L1
1-2-3-4-5-… Clean (65/45)
1-2-3-4-5-… Ring Rows
Continue increasing by 1 Rep each round

Post total reps completed. Ex: 124 L3

And coming tomorrow…

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

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

TUES 02.07.17 “Clean Up Crew” Read More »

Stacy getting in some last second reps of bar facing burpees.

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Overhead Squat: In 15 minutes working up to a heavy single

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (Ring Rows = L1, C2B = L2/L3+)
60 Cal row
30 Overhead Squats (m = 15/55/95, w = 15/45/65)
20 Overhead Squats (m = 35/75/115, w = 25/55/80)
10 Overhead Squats (m = 55/95/135, w = 35/65/95)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 155#, 12:40 L2.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve

FRI 02.03.17 Read More »

Members taking a moment of silence before a Hero WOD.

Today’s schedule

Workout of the Day (WOD)

“The Seven” [30 Minute Time Cap]
7 Rounds

L3
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees-to-Elbows
7 Deadlifts (245/185)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-ups

L2
7 Push-ups
7 Thursters (95/65)
7 Knees-to-Arms
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16kg)
7 Pull-ups

L1
7 Incline Pushups (20/24”)
7 Thursters (65/45)
7 Hanging Knee Raise
7 Deadlifts (115/85)
7 Burpees
7 Kettlebell Swings (16/12kg)
7 Ring Rows

Post time to complete WOD.
Ex: 26:40 L2

And coming tomorrow…

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Karen Meets Annie” [17 Minute Time Cap]
50-40-30-20-10
Wall Balls**
Double Unders**
Wall Situps

**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders

Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn’t mean failure. The workout is tough by design and will help get you ready for the Open.

Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren’t proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.

Post time for the WOD. Ex: 14:10 L3.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

MON 01.23.17 “The Seven” Read More »

Upcoming CFM Events

Today’s schedule

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

Workout of the Day (WOD):

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

And coming tomorrow…

A. Push Press: 4 sets of 5. Workups. 70-75-80-82% of 1 RM.

B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 115/165/225, w = 85/125/155)
Kettlebell Push Press (m = 16’s/20’s/24’s w = 8’s/12’s/16’s)

Post load for push press and time for WOD. Ex: 210#, 7:48 L3.

THUR 01.19.17 Bring-A-Friend Day!! Read More »