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Lena

CFM Upcoming Events

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*
*No more than 60% of 1RM Front Squat
**make 2 lanes in 6 ft pull up bar

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Partner WOD Saturday [25min cap]
“Randy Savage”

21-18-15-12-9
Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)

Post time to complete the WOD: Ex. 22:31 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Jeannette

FRI 05.10.19 Read More »

Roll it out

Today’s schedule

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- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)

B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

And coming tomorrow…

HAPPY HALLOWEEN!
A. The Walking Dead

For Time
567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35)

. Slasher Cash Out
KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

TUES 10.30.18 Read More »

Elana

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 1 Re-Test
The Championship Crusher
AMRAP 9

100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post rounds and reps completed. Ex 1+35 L3.

And coming tomorrow…

A. Snatch Complex
12 minutes to work to a heavy 3 position Snatch

B. For Time [22min cap]
400m Run
21 Alternating DB Snatch (50/35)
21 Box Jumps (24/20)
30/21 Calorie Row
15 Alternating DB Snatch
15 Box Jumps
400m Run
12 Alternating DB Snatch
12 Box Jumps
30/21 Calorie Row
9 Alternating DB Snatch
9 Box Jumps

Post heaviest 3 position snatch and time to complete WOD. Ex 145#, 19:53 Rx

TUES 10.23.18 Read More »

Coach Travis moving odd objects

Today’s schedule

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- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Squat Snatch
5 x 2+1 (work to a heavy complex)

B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar

Post heaviest snatch complex and rounds + reps for WOD. Ex 235#, 1+15 Rx

And coming tomorrow…

Bring-A-Friend Day!
Partner WOD

2 Rounds
100 Plate Hops
75 Seated Partner Twists
50 Slam Balls
25 Slam Ball Goblet Squats

Post time to complete WOD. Ex: 15:56 Rx

WED 10.17.18 Read More »

#QuadsInAtlanta

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

And coming Saturday…

“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)

Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 10.05.18 Read More »

sarah-look-up
The face you make when you look at the clock and see you’re not even half way through the workout

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 1
The Championship Crusher
AMRAP 9

100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post rounds, reps and level completed in WOD. Ex 1+136 L3

And coming tomorrow…

A. For Time [20 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Single Arm DB Front Rack Lunges (each leg)
Cash Out: 500m Row

B. Banded Hip Stretches

Post time to complete WOD. Ex 17:32 Rx

TUES 09.18.18 Read More »

Michelle practicing her rope climb technique using a foot clamp to help stand up and pull-up to chin over the bar.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Push Press
5-5-5-5

B. 3 Rounds
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Post load for time and time for WOD. Ex. 215#, 13:10 Rx

And coming tomorrow…

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

Post time for WOD. Ex. 9:48 Rx

CFM Upcoming Events

Thursday, July 26th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. 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. #BYOF Bring Your Own Friend!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

MON 07.09.18 Read More »

Camille and Carey

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.

And coming tomorrow…

CFM Closed. Happy 4th of July

Holiday Travel Workout: TBA!!

TUES 07.03.18 Read More »

Camille

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- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica

Workout of the Day (WOD)

AMRAP 15
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Score rounds + reps for AMRAP. Ex: 4+72 Rx.

And coming Saturday…

“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
– 1 min Rest –
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM]
10 Power Snatch
– 1 min Rest –

1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.

After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.

Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3

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

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

CFM Upcoming Events

Thursday, June 21st: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. 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. #BYOF Bring Your Own Friend!

FRI 06.15.18 Read More »

Kathy

Today’s schedule

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

Workout of the Day (WOD)

A. Row Sprints
8 x 250m
1min Rest Between each attempt

B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)

Post slowest row time and time for the WOD

And coming tomorrow…

“Summertime Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

MON 06.11.18 Read More »

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