A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 8 40 Double Unders 10 Hang Power Clean (120/85)
B. EMOM 12 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: WY Negative Min 4: Pec Shoulder Stretch
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
A. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
A. 3 Sets Not For Time 5 Weighted Strict Pull Ups 40 sec L-sit Hold
B. For Time [16min cap] 3 Rounds 20 Wall Balls (20/14) 12 Power Clean (135/95) 2 Rounds 20 Wall Balls (20/14) 12 Shoulder to Overhead (135/95) 1 Round 20 Wall Balls (20/14) 12 Clean & Jerk (135/95)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Rise Up Partner Competition!! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
A. Bench Press 4 sets 5 reps Increase weight as form allows or stay at the same weight each set (75-80% 1RM) Complete 1 sets every 4 minutes Superset 100m DB Carry (50’s/35’s)
B. EMOM 16 (50 sec work: 10 sec rest) Min 1: Cal Bike Min 2: DB Box Step-overs (35’s/25’s at 24/20”)* Min 3: Double DB Hang Snatch (35’s/25’s)* Min 4: Rest
*Rx+ (50’s/35’s)
Score load for bench and fewest reps for each movement in EMOM. Ex: 215#, 18, 12, 12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Power Clean & Jerk 15min 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
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
A. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Power Clean & Jerk 15min 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
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
CrossFit Midtown is very excited to announce our 2026 January Member of the Month, Andy Leverett! Andy has been a member since September 2022. He has hit huge PRs, made great friends, and become a staple in the 6:00 am class! Read on to learn more about Andy and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Andy cycling a barbell!
Name: Andrew Leverett Nickname: Andy Age: 35 Hometown: Jacksonville, Florida
How did you get exposed to CrossFit? When I was in college, I knew someone who became a CrossFit coach in Key West. The experience looked both fun and impressive. And over time, I realized that the strongest people I knew were Crossfitters, and that revelation got me to take the plunge for myself.
What brought you to CrossFit Midtown? Before CrossFit, I had almost exclusively focused on distance running. I wanted to learn how to build my upper body muscles and lift weights safely, which I had no prior training in when I joined CFM. I now have a much more well-rounded body build, and I’ve made noticeable improvements to my standing posture.
What was your very first day at CrossFit Midtown like? Mike coached my foundation classes, and during the first class, he asked me to do a few toes-to-rings. I had never tried those before. I totally surprised myself when I was able to do it.
What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)? A fellow Crossfitter once told me to “do it for myself.” This may sound like standard advice, but his comment was a very transformative moment for me. I am still in the process of defining and refining what it means to do it for myself. It has been a big and tremendously important difference in my psychology.
Additionally, on that note, the overall environment at CFM has been freeing in a way that I had yet to experience as an adult. It is so nice to be within a culture where people can be themselves, have fun, and not be super corporate all the time. Everyone I have met has been extremely welcoming, respectful, and supportive of each other.
Tell us some of your recent accomplishments. What goals do you have for 2022!? I recently made a career switch from video production to I.T. and it has been a transitional period for me. I am very proud of myself for going beyond just maintaining my fitness but also continuing to make new P.R.s.
I have made a lot of progress over the years. It feels surreal to now knock out 70 pull-ups in a morning and then go about the day as normal. I am fortunate that my body can keep up with my ambition. P.S. Shout out to the 6 a.m. crew!
Halloween with the 6:00 am crew!
What does your frequently used emoji tab look like? (screen shot and send it!)
Screenshot of recent emojis
What is your favorite workout and if you could make up your own workout what would it be? I really like doing cleans.
My workout would be 4 sets of 500m rowing machine + 15 cleans + 40 double-unders for time with 90 seconds of rest in between sets.
What is your favorite dessert or “treat yourself” meal?
I devour pizza like no one’s business.
Andy in the 2025 CrossFit Open!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? There are so many I could mention, for example, 1) the plank kettlebell race I did with my buddy Matt, 2) the entire era of the 6 a.m. class with Kiana, Stasia, and the Thompson Twins, and 3) becoming running buddies with Juana. However, if there was just one moment that really summed it up, it was a random morning during a rest between sets. A dance party of sorts broke out on top of the boxes. All I could think was, “Wow, where else can you find something like this happening at 6 a.m. before work?”
Hobbies, Talents and or Interests Outside of CrossFit:
I am doing triathlon training outside Crossfit, which is a great combination for me. I also enjoy Atlanta’s food and wine scene with my wife, Henna.
Advice for new CrossFitters: Consistency over perfection. It is critical to take stretching seriously, and I recommend Mike’s yoga classes. If your schedule sometimes gets in the way, 6 a.m. is the way to go. Utilize the coaches’ knowledge to lift with safe and proper form, dropping down weight as much as needed to do it right. Scaling is smart, and everyone universally respects your effort. Have fun, and do your best!
A. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
