yoga

Partner Stretches! #teamworkmakesdreamwork

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:20p: CFM ANT-MAN and the WASP Movie Premiere at Midtown Art Cinema!!

Workout of the Day (WOD)

For Time [20min cap]
Buy In: 100 Double Unders
5 Rounds
10 Dumbbell Thrusters (50/35)
25 ft. Dumbbell Walking Lunges (50/35) **KB option
Cash Out: 100 Double Unders

Post time for WOD. Ex: 13:10 Rx.

And coming Saturday…

ANT-MAN PARTNER WOD
Teams of 2
5 Rounds [28 min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 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

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

CFM Upcoming Events

Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

ANT-MAN Partner WOD on Saturday, July 7th!

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

FRI 07.06.18 ANT-MAN Movie & Saturday WOD!! Read More »

Running for Aerobic Capacity Track Session #ShadesLikeDamon

Today’s schedule

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

Workout of the Day (WOD)

A. Deficit Double KB Sumo Deadlift
12-12-12-12

B. AMRAP 7
200m Run
10 Toes to Bar
10 Deadlifts (135/95)
-3 Min Rest-
AMRAP 7
200m Run
10 Box Jumps (24/20)
10 Shoulder to Overhead (115/75)

Post load for Deadlift and rounds plus reps for each 7 min AMRAP,
Ex: 70’s, 3+12 Rx, 3+15 Rx.

Ellen and Sarah on the Heavy Bag in the Captain America Partner WOD!

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 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
2p: CFM Pool Party at Nancy M’s!!

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

Saturday, June 30th: CFM Pool Party at Nancy M’s starts at 2 PM! Come splash around and hang out with your CFM boos and dudes! There will be sand volleyball, spike ball, and tons of food made fresh on the grill. Bring some cold beverages and enjoy some fun in the sun!

#sunsoutgunsout #earnyourparty #cfmpoolpartysteps #shadeslikedamon

FRI 06.29.18 Captain America WOD Saturday! Read More »

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
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Seated DB Press
4-4-4-4 (each arm)

EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters

Post load for press and EMOM. Ex: 50#, 95# Rx.

And coming tomorrow…

5 Rounds for Time
20 Sit Ups
3 Rope Climbs

Post time for the WOD. Ex: 7:49 Rx.

TUES 06.26.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round

Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx

And coming Saturday…

A. Turkish Get Up
4-4-4-4 each arm

B. Rep Rounds For Time:
15-12-9-12-15
KBS (53/35)
Box Jumps (24/20)
Hand Release Push Ups

Post load for Get Up and time for the WOD. Ex: 53#, 12:14 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
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- Travis

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 06.08.18 Read More »

Today’s schedule

Workout of the Day (WOD)

“Power Ball”
AMRAP 13
10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

And coming tomorrow…

A. Ring Muscle Up Progressions
Max reps in 10 min

B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row

Post time for the WOD. Ex: 12:21 Rx

TUES 06.05.18 “Power Ball” Read More »

CFM Upcoming Events

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Priscila Baptista. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Saturday Yoga class with Monica holding boat pose

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today’s schedule

Workout of the Day (WOD)

A. Deadlift
5-5-5-5

B. 3 Rounds
21 Calorie Row
15 Handstand Pushups
9 Slam Balls (30/20)

Post load for deadlift and time for the WOD. Ex: 430#, 8:40 Rx

And coming Saturday…

High Five
AMRAP 5 Min
10 Power Snatches* (45/65/95, 35/45/65)
10 Box Jumps (16/20/24,12/16/20)

-Rest 2 Min-

AMRAP 5 Min
10 Overhead Squats** (45/65/95, 35/45/65)
10 Box Jumps (16/20/24,12/16/20)
*L1/L2 = Ground to Overhead anyway
**L1/L2 = Front Squats

Post total reps from both 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

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

FRI 05.25.18 Memorial Day Weekend! Read More »

Today’s schedule

Workout of the Day (WOD)

A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run

B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day

Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#

And coming tomorrow…

A. Back Squat
6-5-4-3-6

B. 3 Rounds:
50 Double Unders
15 Front Rack Lunges (135/95)
5 Bar Muscle-ups

Post load for 6 rep back squat and time for the WOD.
Ex: 345#, 8:45 Rx

CFM Upcoming Events

Registration for Lurong Summertime Challenge this week!! 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 14th.

Every summer has a story! Yours starts here!!

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!

Thursday, May 24th: 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. #BYOF Bring Your Own Friend!

TUES 05.08.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift

B. AMRAP 8
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 KB Swings (53/35)

Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX

And coming Saturday…

Partner WOD
Stone Mountain
6 x 200m Run (relay style)
30 Power Clean (m = 95/115/135, w = 65/85/95)
40 Burpees
500m Row (each partner)
40 Burpees
30 Power Clean
6 x 200m Run

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

Post time to complete WOD, Ex: 34:36 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

And coming Sunday…

A. Bench Press
15 minutes to work up to a 3 RM

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: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 05.04.18 May The 4th Be With You! Read More »

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+

And coming tomorrow…

A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx

TUES 04.24.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

Tax Day
10 Rounds:
30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest

Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx