Fri 05.25.12

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Memorial Day Murph

Join us Monday for a noon WOD to remember fallen American hero, Navy Lieutenant and Medal of Honor recipient Michael Murphy as we do the famous CrossFit Hero WOD MURPH. One class Monday: 12 noon. Drop-ins are welcome, in exchange for a $20 donation to the Wounded Warrior Project.

Memorial Day Weekend classes

We'll have only one class Saturday - at 10 and one class Monday - at 12 noon (see above).

Welcome Lynn!

Check out Crystal and her new GUNS killing some pull ups! Crystal just left on vacation, but will be joining group classes when she returns.

Workout of the Day

A. 15 min skill work: rings (L-sits, static holds, muscle ups, ring dips, front/back lever)
B. As many rounds/reps as possible in 12 minutes:
2 Handstand Push Ups
4 R arm kettlebell snatch 53/35
4 L arm kettlebell snatch 53/35

Thurs 5.24.12

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All members got an email from Lis yesterday about your summer goal-setting. Please take the holiday weekend to think of who you will be by Labor Day...set some specific, measurable goals, and send them back to Lis by next Wednesday. If you didn't get the email, let us know.

Memorial Day Weekend classes

We'll have only one class Saturday - at 10 am. And on Monday we remember fallen American hero, Navy Lieutenant and Medal of Honor recipient Michael Murphy as we do the famous CrossFit Hero WOD MURPH at noon. One class Monday: 12 noon.

Welcome Carlos, Vince and John!

Alison and Austin killing some ski jumps...along with Geoff and Righton, they made up the biggest class in CFM history Tuesday night!

Workout of the Day

A. Power snatch 1-1-1-1-1-1-1
B. Complete 4-6 rounds for time (rest 4:00 between rounds)
20 yard farmer's carry, as heavy as possible (kettlebell or barbell)
20 yard L side shuffle
20 yard R side shuffle
20 yard sprint

Wed 05.23.12

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Geoff and Righton hitting the lateral skier hops. Thanks for dropping in, Righton! Check out the mural progress in the background.

Workout of the Day

A. 3x3 Back Squat - NOT A 3RM
B. 50 Turkish Get Ups, for form, not for time
C. 50 barbell roll-outs


Tues 05.22.12

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Memorial Day Weekend

Who's hanging around town? This weekend, we'll offer ONLY the 10 am class on Saturday, and ONLY the 12noon class on Monday.

Join us for a special Memorial Day Murph WOD Monday at noon.
Murph is the most famous of the Hero WODs - CrossFit workouts named in memory of fallen heroes. Hero WODs are more grueling workouts than we typically do at CFM, but instead of being overwhelmed by the volume of work, focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom.

There are 4 different workloads to choose from, as well as a partner option:
  • Murph: Straight through, in order - 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run (weight vest optional)
  • Murph, Cindy-style: 1 mile run, then chop up as needed - 100 pull ups, 200 push ups, 300 squats - end with 1 mile run
  • Smurph (1/2 Murph) - 800 meter run, then chop up as needed -50 pull ups, 100 push ups, 150 squats - end with 800 meter run
  • Mini Murph - 800 meter run, then chop up as needed - 25 pull ups, 50 push ups, 100 squats - end with 800 meter run

Murph Cindy-style, Smurph, and Mini Murph can be done with a parter who shares the workload with you. Murph must be done by yourself, straight through.
Spectators are invited and drop-in visitors are also welcome, provided they are conditioned enough to safely complete the workout. Drop-ins are asked to make a $20 donation to the Wounded Warrior Project.
Thanks to CrossFit High Voltage for sharing these scaling options. If you're ever in Burbank, CA, pay them a visit!

Goal Setting

Watch your inbox for an email from Lis about setting your four-, eight- and 12-week goals!

That's right, we rearranged the blog today. Today's Workout of the Day can now be found below the picture...

Melvin, our new member and talented artist, gets started on the mural. It will be done by week's end! (AND we got a new camera with a fancy time/date stamp that I'll remove for future pics :))

Workout of the Day

8 rounds for total reps:
30 sec max Burpee broad jumps
30 sec rest
30 sec max Lateral Plyo Skier Hops 20"
30 sec rest
30 sec max Sit Ups
30 sec rest



05.21.12 – WEEK 2!

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A. 3x 1 Strict press, 2 Push press, 3 Push jerk
Rest 3:00 between rounds

B. 5 Rounds for time
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Welcome to Scott & Carlos...and our new intern Sam!

Chuck and Lis on shuttle runs.

What a great opening week!

We had 27 different athletes join us last week - members, drop-ins, intros and private training clients. Thanks to each and every one of you who made it such a memorable week. We look forward to many more (athletes AND memorable weeks)!!!

Grand Opening Day - Saturday, June 16th:

Fran Challenge Prelims during AM classes
Party time - 5-8 pm in the box
Members, mark your calendars now as YOU GUYS are the guests of honor at our Grand Opening Celebration. If you're not already a FAN of CrossFit Midtown on Facebook, please become one so we can keep you in the loop!

Have you read the gym rules? If not, please check them out now. At least two were violated last week!

Reminders: Put the toilet seat down AND if you're contagious, DON'T COME TO THE BOX!


05.19.12 – PYROBAR

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A. 3RM Back Squat

B. PYROBAR - Your shoulders will be on FI-YA!
CFM's first original benchmark WOD, named for the amazing building blocks of our box:
3 Rounds:
3 wall climbs
6 handstand push ups
9 toes to bar
12 pull ups

CELEBRITY SIGHTING! That vampire from Twilight (James) coaching that famous photographer (Carlos) to new squat clean and C&J PRs!


Every Sunday for the past few weeks, we meet at the park for a FREE WOD, open to the public (and suitable for all activity levels). This is your chance to exercise in the great outdoors, drag that friend along who doesn't understand CrossFit, and play outside with your new CFM friends.
Come on out Sunday at 10 am, and stay to play HOOVERBALL afterward at 11. This week we'll meet by the sand volleyball courts in the Piedmont Park active oval. Come for the WOD and stay for HooverBall, or pick one or the other. Either way, we'd love to see you there!
The closest parking is on the streets off Piedmont, west of the park (13th, 12th, 11th) or in the parking deck off Monroe. BUT YOU SHOULD REALLY JUST JOG OR RIDE A BIKE THERE! Check the CFM FB page for an update if there's inclement weather.


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A. Gymnastics Skill Work - 10 minutes
Pick a skill you need practice on - rope climb footwork, muscle ups, ring holds, L-sits, handstands, handstand walks, kipping pull-ups - and work on it for 10 minutes. If you're not sure, ask your coach and he/she will help you choose.

B. 15 min AMRAP
10 walking lunges (10 ea leg)
10 kettlebell swings 53/35
20 double unders
If you feel beaten down from this week of training, take this WOD at about 70-80%. Easy pace, never gassed, short breaks between movements and rounds. If you feel good, go for it.
Rx+ - each movement UB. Don't move on until you do the reps unbroken.

BROMANCE! That's Dan on the left and Drew Vabulas/Vabs on the right. Yes, his name rhymes with FABULOUS. Awesome, right?


It's the end of your first ever week of CrossFit for some of you - your first week back to regular training for others. So how are you feeling? Are you feeling strong? Energized? Excited about making progress? Or are you super sore? Achy? Irritable? Worn down?

If you say yes to more of the latter than the former choices, you need to take better care of yourself outside the box.

We can help you while you're here, but the other 23 hours of the day are equally important. Make sure you get plenty of sleep (in a DARK room...even light from the alarm clock can disturb your sleep), limit your stress, drink plenty of water, take fish oil, AND EAT WELL - start making the transition to paleo - get the CRAP out of your diet! Limit alcohol, sugar, grains, legumes and dairy.

Need help with paleo? Jasmine and Lis are teaching a FOOD AS FUEL class on Sat, June 9 from noon-1:30. It's free to members and we'll answer all your questions and share some great tactics for making the paleo lifestyle sustainable for you. Email to reserve your spot.