Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD. Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!! Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
B. 15 Minute AMRAP:
55 Power Snatches (m = 45/75/95, w = 35/55/65)
55 Pull-ups
55 Cal Row
55 Pushups (L3+ = Handstand Pushups)
Post total reps completed in the WOD. Ex: 178 Rx.
And coming tomorrow…Bring-A-Friend Day!!
“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler
Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections. Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more. Wednesday, Sept 14th: 5:30am-8am and 3:45-8pm. Dunk Truck at CFM for body composition testing!! Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).
B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).
C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)
**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
Lurong Kickoff Party
Lurong Kickoff Party Saturday, September 10th!! This Saturday we have an information session for Lurong and will be announcing the teams for the 7-week Fall Nutrition and Fitness Challenge. At 9:30am we’ll meet to discuss Lurong and our team format as well as take measurements for CFM members and Lurong Participants. See below for the class schedule for Saturday. Click here to learn more and register: select CrossFit Midtown.
Schedule of Classes
8:30am Gym Opens — Michael
9-10am Open Gym — Travis
9:30-10am Lurong Information Session
**Starting weight & measurements
**Review of Lurong Events Calendar
**Team Roster Announcement (Members, Captains, Coach Adviser)
**Selection of Team Heroes (Justice League Theme).
10-11am Team WOD “Deadshot” (Open to all CFMers!!) — Travis
11am-12pm Open Gym/Food samples catered by Fresh N Fit Cuisine — Travis
12:15pm Yoga — Monica
And coming Saturday…
“Deadshot” [30 Minute Time Cap]
Teams of 5
Complete 5k Row
Team members may alternate rowers as often as they like. While 1 team member is rowing the other teammates will complete the following:
10 Rounds
15 D-ball Deadshots**
20 AbMat Situps
All distances and rounds and reps are team totals. 1 person working at a time on the row while 1 person at a time is working on the rounds of deadshot and situps. Teams may partition the row, rounds, and reps any way. Time is complete once both the row and 10 rounds are finished.
**Levels for Deadshots
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
Post time to complete the WOD. Ex. 21:21 Rx.
Saturday Schedule
9a: Open Gym- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve
Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups) Jumping Air Squats
Situps
Post time to complete the WOD. Ex: 13:34 Rx
And coming tomorrow…TUESDAY
A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)
B. “Twister” 3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock: 1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees
2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees
3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees
Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3
Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections. Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more. Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.
B. “Fortitude”
30 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.
Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.
In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post rounds completed by the team. Ex: 22 team of 4 Rx.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.
B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint
Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.
And coming tomorrow…
A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place! Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Wednesday, August 24th: 7:30pm. Advance free screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters
B. Fran
21-15-9
Thrusters (95/65)
Pullups
Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx
And coming Saturday…
CrossFit in the Park. We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade 2-4pm as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP
9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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)
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…
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32
Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th. Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (Rx+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 24/32, w = 16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 24/32, w = 16/20kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
5 Thrusters (m = 115/155, w = 85/105)
11 Burpees
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: strict 8 reps, [41], Rx
And coming tomorrow…Bring-A-Friend Day!!
This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see demo video).
A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM
B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)
All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.
Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.
Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing. Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event. Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Ellen
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Push Press: In 15 minutes work up to a 3 rep max.
B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**
1 minute Rest
3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders
1 minute Rest
3 minutes AMRAP
10 Air Squats
30 Double Unders
**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1
Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458. Rx
And coming tomorrow…
A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)
B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps**
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
Then complete:
9-6-3-6-9 Power Clean (m = 115/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)
Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps**
**Rx+ = 60 Situps
Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx
