Partner WOD

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. 15 Rounds [20min cap]
5 Burpees to 6″ target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.

And coming Saturday…

Partner WOD
3 Rounds [25min cap]
400m Relay
8 Power Snatch (120/85) (Rx+135/95)
20 Burpee Box Jumps (24/20″)
8 Clusters (120/85) (Rx+135/95)
16 Chest to Bar Pull Ups (Rx+ BMU)

At Home
Partner WOD
3 Rounds [25min cap]
400m Relay
8 DB Power Snatch (50’s/35’s)
20 Burpee Broad Jumps (4/3ft)
8 DB Clusters (50’s/35’s)
16 DB Bent Row (50’s/35’s)

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 20:21 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

At Home
A. EMOM 10
Odd: 8 DB Curls (50’s/35’s)
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
18 Double DB Russian Swings (50’s/35’s)
25 Sit ups
50 Mountain Climbers (R+L=1)
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises

Post time for the WOD. Ex: 12:49 Rx.

And coming Saturday…

A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD. Teams of 2:
AMRAP 16
16 Alt DB Snatch (50/35)
16 Box Step Ups (50/35) to (24/20”)
16 Deadlift (225/155)
16 Burpees to 6” target

At Home
B. Partner WOD. Teams of 2:
AMRAP 16
16 Alt DB Snatch (50/35)
16 Chair Step Ups (50/35) to (24/20”)
8/8 Single Leg Deadlift (50’s/35’s)
16 Burpees to 6” target

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Floor Press from Glute Bridge (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
10:45a: All Levels CrossFit- Mohammed
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

At Home
A. DB Power Clean & Jerk
DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)

B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.

And coming Saturday…

“Egg Beaters”
Partner WOD [36min cap]
2 Rounds
400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)

At Home
Partner WOD [36min cap]
2 Rounds
400m Run
50 Straight Leg Sit Ups (50/35)
400m Run
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Straight Leg Raises
400m Run
15 Devil’s Press (35’s/20’s)

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time to complete the WOD. Ex: 27:30 Rx+

Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm KB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 210, 45, 9:49 Rx

Sunday Schedule

8:00a: Weightlifting- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:45a: All Levels CrossFit- Mohammed
10:45a: Zoom CrossFit– Mohammed
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Back Squats (From the ground) (115/85)
Medball Sit Ups (20/14)
Close: 200 Double Unders

At Home
For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
DB Squats (50’s/35’s)
Weighted Sit ups (50/35)
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.

And coming Saturday…

400 Degreez
Partner WOD
5 Rounds [40min cap]
20 Handstand Push Ups
20 Chest to Bar Pull Ups
20 Toes to Bar
20 Jumping Lunges
20 DB Snatches (Alternating) (50/35)
20 Calorie Row
20 Double DB Clean & Jerk (50/35’s)
20 Burpees

At Home
Partner WOD
5 Rounds [40min cap]
20 Handstand Push Ups
20 DB Bent Row (50’s/35’s)
20 Straight Leg Raises
20 Jumping Lunges
20 DB Snatches (Alternating) (50/35)
20 Plank Ski Hops (R+L=1)
20 Double DB Clean & Jerk (50/35’s)
20 Burpees

Post time for the WOD. Ex: 31:30 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

EMOM/AMRAP
EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 10
20 Bent Over DB Row (50’s/35’s)(Alternating 10 each arm)
10 DB Box Step Overs (50’s/35’s)(24/20)

At Home
EMOM 10
Odd: 10 DB Overhead Lunges (50/35)
Even: 5 DB Curls + 5 DB Push Ups (One DB per hand)
-3min Rest-
AMRAP 10
20 Bent Over DB Row (50’s/35’s)(Alternating 10 each arm)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 100m Ski or 100m Row or 10/8 Cal Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

At Home
A. For Time [15min cap]
15-12-9
DB Power Clean (50’s/35’s)
DB Deficit Push Ups (Hands on 50’s/35’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 20 Everest Climbers (R+L=2)
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 245/165)

At Home
Partner WOD
5 Rounds [30min cap]
400m Relay (200m each)
30 Weighted Straight Leg Sit Ups (50/35) or V-ups
12 DB Squat Cleans (50’s/35’s)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Weightlifting- Michael

Workout of the Day (WOD)

Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

At Home
For Time
60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

At Home
Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 DB Bent Row (50’s/35’s)
12 DB Goblet Squats (50/35)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

At Home
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change DB position at 50m mark, and add weight each round)

B. 9-15-21
DB Power Cleans (50’s/35s’)
Burpees Over the DB

Post time for the WOD. Ex: 7:23 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael

We wish you a healthy, happy 2021 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’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 over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Snowman CrossFit

CFM Holiday Schedule

Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting, 10:30 class

Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Workout of the Day (WOD)

Christmas: Gym Closed

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

Coming Saturday…

Partner WOD
For Time [20min cap]
24-16-8
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
24-16-8
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)

At Home
Partner WOD
For Time [20min cap]
24-16-8
DB Power Clean (50’s/35’s)
DB Burpee Deadlift (50’s/35’s)
Directly into…
24-16-8
DB Facing Burpees
DB Bent Row (50’s/35’s)

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 15:23 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Strict Press: In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)

At Home
A. DB Strict Press or Strict Handstand Push Ups:
3 sets of 5-8 reps

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
100m Run or 25 speed step each round
Sit-Ups
Lunges (R+L=1)
DB Swings (50/35)

Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.

Sunday Schedule

9:00a: Weightlifting- Michael
10:30a: All Levels CrossFit- Damon

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

At Home
A. DB Bent Rows
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 DB Deadlift (50’s/35’s) or Airplanes
45 DB Overhead Squat (50/35) or Squat Jumps
30 DB Shoulder to Overhead (50’s/35’s) or Push Ups

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (155/105)
15 KB swings (53/35)
20 box jumps (30/24)
15 Pullups
10 HSPU

At Home
Partner WOD
Open: 200 Double unders
3 Rounds
10 DB Clean & Jerk (50’s/35’s)
15 DB Swings (50/35)
20 Broad Jumps (4/3ft)
15 DB Bent Row (50’s/35’s)
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Bench:
In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (135/95)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

At Home
A. DB Glute Bridge Bench
3 sets of 10-15 reps

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Push Ups
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Chair Reverse Hypers

Post load for bench. Ex: 245#

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael