6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. EMOM 20
Min 1: 16 Walking Lunges
Min 2: 10 Pull Ups
B. Bench Press
3-3-3-3-3
Post heaviest set of 3 bench press. Ex 265#
And coming tomorrow…
A. AMRAP 15
5 Deadlifts (225/155)
10 Toes to Bar
15 Slam Balls (30/20)
200m Run
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Handstand Walk: Spend 15 minutes practicing HS walk progressions.
B. 3 Rounds [21 Minute Time Cap]
100m Walking Lunges
20m HS Walk
50 Kettlebell Swings**
“Steel Hands”
Partner WOD
28 Minute AMRAP
12 Toes-to-bar
15 Hang Power Clean (165/105#)
21 Slam Balls (20/15#)
50m Farmer’s Carry (32/24kg)
All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps any way except 1 one partner may complete the entire Farmer’s carry each round.
Post rounds and reps completed. 50m = 1 rep. Ex: 5+31 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Box Jumps: Complete 5 sets of 3 working up in height.
B. “Up and Over” [13 Minute Time Cap]:
3 Rounds
5 Burpee Chest to Bar Pullup (L2/L3+ = 5 Ring Muscle Ups)
10 Power Snatch (m = 65/95/115, w = 45/65/85)
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)**
**For L1/L2 step ups permitted.
Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+
Upcoming CFM Events
Early Registration for Lurong Summertime Challenge this week!! 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.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.
To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event
Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Anthony
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. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold
B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 GHD Situps
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.
We know the holidays can be hectic with travel, family visits, holiday parties, the end-of-year crunch at work, and a packed schedule in general. And we know the cold weather makes you want to cuddle up in sweatpants and you might think WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS???
We do. We care. We want you all to continue your progress if you are traveling and away from CFM. So for the next week we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Nana’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 this weekend. 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.
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.
Thursday, April 24th is Bring a Friend Day!! We have an all levels friendly WOD so invite a friend to join you for class Today.
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. 500m Row For Time. Benchmark.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps
And coming tomorrow…
A. Thrusters: In 10 minutes work up to a heavy set of 3
B. Fran
21-15-9
Thrusters (95/65)
Pullups**
** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1
by Coach Lis
Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session!
I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014.
This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training.
I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area.
I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much.
This month we’ll be hiring a full-time Operations Manager to take CFM to the next level.
If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box.
What are your big goals for 2014? Post in the comments!
Congrats to all who set & achieved goals in December. Post your new ones at the box this week!
Today’s schedule
6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul
Workout of the Day (WOD)
A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max B. As many rounds & reps as possible in 12 minutes:
10 lateral box jumps 24/20″
12 wall balls 20/14#
14 abmat situps
And coming tomorrow…
A. Snatch: 2-2-2-2-2 B. 5 rounds for time:
10 walking lunges (5 ea leg)
10 Russian kettlebell swings 70/53
10 hand-release push ups
This is the final week of our Toys for Tots drive and the donations are pretty low at this point.
Dontcha wanna make your favorite coach do some burpees?
For every toy you bring in this week, the coach on duty will do 10 burpees on the spot!
Let’s make a child’s holiday even better AND make our coaches fitter at the same time!
Merry CrossFitMas!
Today’s schedule
6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
Workout of the Day (WOD)
A1. Bench Press: 3 (70%), 3 (80%), 3 (90%) A2. Chin Ups: 3 x 10 (1 min rest) B. Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24/20
10 Pull Ups
And coming tomorrow…
A. Snatch B. Every minute on the minute for 7 minutes:
Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes… Then, one minute on, one minute off for 10 minutes:
30 Russian kettlebell swings – 70/53
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Five rounds of work.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round you don’t hit 30 swings, perform a 10 burpee penalty.
Next time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798 Justin R crushing 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- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah
Workout of the Day (WOD)
A. Clean & Jerk: 2-2-2 B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135
And coming tomorrow…
A. Deadlift: 3 sets of 5 – work ups B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35
25 Wall Balls 20/14″
