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- Anthony
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5
B. Complete For Time [15 Minute Time Cap]:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post weight and reps for pullups and time for WOD. Ex: 58#, 6 reps, 9:45 Rx.
And coming Saturday…
Partner WOD
Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats
**Wear long socks or pants to protect legs on rope climbs.
Reps and rounds are team totals. Only one person working at a time except 400m. The run is by both partners at the same time. One barbell, one rope per team.
Before you start with your training do not forget to check out this Orlandoweekly’s Testosterone Booster list, remember that this not only facilitates the growth of lean muscle and improves muscle tone. Testosterone might also help you improve your sexual performance.
Midtown Fitness Week
Ready to sweat? Just in time for Summer ’16, it’s going down! Midtown Fitness Week kicks off on April 11th and you’re invited to get fit, feel great and sample the best of Atlanta’s fitness studios! Vibe Ride, Fit To Be, CrossFit Midtown, Training Room ATL, The Mix, and Urban Body Studios have all joined forces to bring you a premiere wellness experience and a week of nutrition, fitness, and health awareness! Be sure to not miss this week for you can get free protein bar recipes here in Midtown Fitness Week! Click here for more details
CrossFit Midtown will be offering Yoga, SweatFit, and CrossFit classes during the week, also we will have available Healthxcel which is 100 % natural superfood powder blends . Buy your ticket for #midtownfitnessweek, get a second week FREE here at CrossFit Midtown! Exclusions apply, please see gym for details, descriptions of classes, and schedule.
CFM Team Oreo Hot Bods vs. the Red Velvet Dad Bods from FNL during the 2016 Open using the new artificial gym turf
Today’s schedule
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- Anthony
Workout of the Day (WOD)
TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)
Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups
Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups
Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3, and coming Saturday Leg workouts from home.
Travis’s Purdy Thirty
For Time: [30 Minute Time Cap]
Completed as a chipper like Dirty Thirty…
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row / 30 Cal Bike (Travis)
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
2p: CFM Eats Korean BBQ! Meet up at the gym at 1:30pm after yoga to carpool to the Korean BBQ restaurant.
Sunday Schedule
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
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. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes
6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes
Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)
And coming tomorrow…
A. Deadlift: 5 rep max
B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.
Upcoming CFM Events
Wednesday 3/9:Dunk Trunk and body composition testing CFM Gym 3pm-8pm (Rescheduled). Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday. Friday 3/11:CFM FNL featuring the ladies 7-9pm.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
Cary
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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Admiral Ackbar”
3 Rounds:
15 Burpees
15 Front Squats (m = 120/155, w = 85/105)
15 Box Jumps (24/20)
Post load and reps for pullups and time for WOD. Ex: 45#, 7 reps, 8:55 Rx+
And coming tomorrow…
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**Cluster Weight: (m = 155/95/55**, w = 105/65/35**). For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal
Post box jump height and total team reps from WOD. Ex 36”, 302 Rx+
Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.
CFM Fall Lurong Living Championship Challenge
The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to make a change starting next week!Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.
Today’s schedule
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- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
And coming Saturday…
Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run
Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.
Coach Travis getting a pistol after hiking to the top of Cerro Fuya Fuya in Ecuador. Elevation 13,986 ft.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael
Workout of the Day (WOD)
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.
B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.
**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14
And coming tomorrow…
A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.
B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only
[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.
Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx
July 4th Holiday Schedule
Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes. Friday 7/3: Closed for Observance of Independence Day. Saturday 7/4: 10am class only. Captain America WOD. Sunday 7/5:10am class, 11am open gym.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.
B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx
And coming Saturday…
Partner WOD
Complete 3 Rounds For Time
400m Run
40 Power Clean (120/85)
4 Rope Climbs
40 Air Squats
**Wear long socks or pants to protect legs on rope climbs. Reps are team totals. Only one person working at a time except 400m is by both partners at the same time. One barbell, one rope per team.
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.
B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)
Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.
And coming Saturday…
A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#
B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
200m Sprint
1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.
