Workout of the Day (WOD)
Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout!
Be a Changemaker and donate here or sign up to participate in the workout:
https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Luke
6:00p: All Levels CrossFit- Luke
7:00p: Weightlifting- David
And coming tomorrow…
A. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest
B. 5 Rounds [15min cap]
8 Bar Over Burpees
12 Front Rack Lunges (95/65)
8 Bar Over Burpees
12/10 Hand Release Push Ups
Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:50 Rx.
