*No dropping the bar. Athletes must set the barbell down between sets.
Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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…
Partner WOD 3 Rounds For Time [30min cap] 50/40 Cal Row 300m Sandbag Hill Run (50/25) together 15 Bar Muscle Ups 21 Burpee Box Jump Overs (24/20)
All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.
Post time for WOD. Ex: 18:12 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Jeannette 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Cancelled
And coming Sunday…
A. Rope Climbs: In 10 minutes practice rope climbs** **All athletes must wear long socks or shin protection when climbing ropes.
B. EMOM 12 (30 sec work: 30 sec rest) Min 1: GHD Sit-ups Min 2: DB Thrusters (35’s/25’s)* Min 3: KB Swings (53/35)* Min 4: Double Unders
Rest 2 minutes
EMOM 12 (30 sec work: 30 sec rest) Min 1: Toes to Bar Min 2: DB Thrusters (35’s/25’s)* Min 3: KB Swings (53/35)* Min 4: Double Unders
(*Rx+ DB’s 50’s/35’s and KB 70/53)
Score the fewest reps of each movement in the EMOMs. Ex: 10, 10, 10, 45, 10, 10, 10, 32 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
C. Practice Front Splits For 10 minutes practice these front split progressions: 1. (Low Lunge – Lizard – Pigeon) Sequence 2. Hurdler (half split) 3. Banded Hamstring Stretch (bent knee -> straight leg) 4. Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh) 5. Bent Knee Front Split (with blocks under hands only) 6. Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split. Ex: 65#, 9+8 Rx, 😀
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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. EMOM 10: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [12min cap]: 21 Overhead Squats* 21 Power Snatch*
8 Rounds For Time [24min cap] 3 Bodyweight Back Squats 15 Sumo Deadlift High Pull (53/35) 200m Run
Post load for back squat and time for the WOD. Ex: 14:45 (205#) Rx
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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. Weighted Pull Ups 5-4-3-2 Increasing weight
B. AMRAP 10 10 V-Ups 20ft HS Walk
C. Practice Front Splits For 10 minutes practice these front split progressions: 1. (Low Lunge – Lizard – Pigeon) Sequence 2. Hurdler (half split) 3. Banded Hamstring Stretch (bent knee -> straight leg) 4. Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh) 5. Bent Knee Front Split (with blocks under hands only) 6. Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split. Ex: 65#, 9+8 Rx, 😀
A. Push Ups 1 set max reps Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest) Min 1: Toes to Bar Min 2: Ring Dips Min 3: Deadlifts (225/155) Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)
Record total reps for each movement. Ex: A. 12 strict HSPU B. 64, 52, 80, 62 Rx+
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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- Jeannette 7:00p: All Levels CrossFit- Jeannette
And coming tomorrow…
8 Rounds For Time [24min cap] 3 Bodyweight Back Squats 15 Sumo Deadlift High Pull (53/35) 200m Run
Post load for back squat and time for the WOD. Ex: 14:45 (205#) Rx
B. Bulgarian Split Squat 4 sets of 5/5 increasing weight Complete 1 set E3MOM
C. For Time [12min cap] 100-75-50 Double-Unders 21-15-9 Burpees Over Dumbbell 21-15-9 Dumbbell Snatch
Post load for squats, total jump rope and time for the WOD. Ex: 115#, 184, 10:10 Rx
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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- Patrick 7:00p: All Levels CrossFit- Patrick 8:00p: Open Gym- Michael
And coming tomorrow…
A. Push Ups 1 set max reps Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest) Min 1: Toes to Bar Min 2: Ring Dips Min 3: Deadlifts (225/155) Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)
Record total reps for each movement. Ex: A. 12 strict HSPU B. 64, 52, 80, 62 Rx+
A. EMOM 16 Min 1: 1 Squat Snatch (60-80%, no misses!) Min 2: Rest
B. 3 Rounds For Time [12min cap] 20 Chest to Bar Pull Ups 20 Alt DB Snatch (70/50)*
*Rx+ KB Snatch (70/53)
Post load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+
Upcoming Events
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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…
Calvin & Hobbes Partner WOD 12 Rounds [24 Minute Cap] 6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold 9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold 12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet. Partners may partition the rounds and reps any way. One partner working at a time only while the other in static hold.
Post time to complete WOD. Ex: 14:10 L3
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. EMOM 12 Minute 1: 20 sec Max Calorie Row Minute 2: 20 sec Max Calorie Echo or Ski Minute 3: 20 sec Max DB Snatch (50/35) Minute 4: 20 sec Max GHD Sit Ups
B. 4 Rounds [18min cap] 250/200m Row 10 Dumbbell Power Cleans (50’s/35’s) 100m KB Front Rack + Farmer’s Carry (53’s/35’s)
Post total reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
CrossFit Midtown is very excited to announce our 2026 April Member of the Month, Donají Carrillo Castro! Dona has been a member since November 2023. She has hit huge PRs, made great friends, and become a staple in the 7:00 pm class! Read on to learn more about Dona and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Name: Donají Carrillo Castro Nickname: Donna or Dona Age: why? Hometown: Toluca, Mexico State, Mexico
How did you get exposed to CrossFit? A friend who was into CrossFit invited me to the Open announcement for 17.4 in Mexico City—Brooke Wells and Brenda Castro. It was packed and I didn’t make it inside, but he did. I still have a video he shared with me. Months later, I joined him for a class and stuck with it until my shoulder needed a break from all the fun.
What brought you to CrossFit Midtown? I actually met a former CrossFit Midtown athlete that just moved to Los Angeles and joined the gym where I was doing weightlifting. I told him I was moving to Atlanta for work and asked if he knew a place where I could keep lifting. He recommended CrossFit Midtown… and then it only took me a few years to actually show up. No rush, right?
What was your very first day at CrossFit Midtown like? It wasn’t as intimidating as I had built up in my head. Coach Cam was so friendly and welcoming that signing up was easy (although I’ve made my decision ahead of coming) He is so nice at Foundations that I told him he should start a Foundations 2.0 class when I graduated from 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)? I definitely didn’t expect my upper body strength to improve the way it has. I’ve always been active and liked lifting, but the pull-up program here works fast. I still have a lot to improve, but getting strict pull-ups feels like a major milestone—especially as a woman.
What I really didn’t expect, though, was the community. I didn’t think I’d make such good friends or be this close to such a strong group of inspiring women. (The guys are good too, don’t get me wrong.) There’s something special about being surrounded by women who push you, support each other, and somehow make you want to do better.
Tell us some of your recent accomplishments. What goals do you have for 2022!? Lately, my biggest accomplishment has honestly just been showing up consistently. I’ve learned that progress is definitely not a straight line—some days you feel great, some days you question all your life choices in the middle of the workout.
My main goal is to keep showing up, keep improving little by little, and most importantly, keep enjoying the challenge (even when it’s humbling). And maybe one day I will finally get a BMU.
Dona at Rise Up 2026!
What does your frequently used emoji tab look like? (screen shot and send it!)
What is your favorite workout and if you could make up your own workout what would it be? I really like Saturday partner WODs—especially when there’s a heavy barbell involved and the weight goes up. There’s something about sharing the suffering that makes it more fun… or at least more bearable.
What is your favorite dessert or “treat yourself” meal?
I like kettle cooked potato chips with hot sauce. It is a popular street snack from back home and a little way to stay connected with my roots/to not miss my family as much.
Tres amigos!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? I first thought maxing out on Tuesday’s at 7pm. I noticed it has happened often on a Tuesday and most of these times Hailey was coaching or pushing everyone. Then, I thought most of the time CFM is my favorite moment of the day. The routine of showing up and seeing how we can support each other without doing more than showing up. It’s cool how someone can be inspiring someone else without even realizing it. And training with Alex (or the girls) definitely makes everything more fun and more rewarding. Having someone by your side through the workouts (and the suffering) makes a big difference.
Hobbies, Talents and or Interests Outside of CrossFit:
Outside the gym, I love spending time with friends and family, traveling, and hanging out with Rizzo, a bernedoodle girly that took all the sassiness for herself.
I also enjoy watching movies (especially the Oscar nominees) or TV shows, watching F1 races, and reading. I am also trying to learn a bit of astrology, but it does take time. All of it when I am not working, which, lately, has kept me pretty busy.
Advice for new CrossFitters: Don’t overthink it; just show up, listen to the great coaches we have, and use sugar WOD (it really helps to measure and for accountability).
Be kind and patient with yourself, celebrate the small wins if it makes you feel better, and something people tell me often that I forget – don’t compare your chapter one to someone else’s chapter twenty.
Thursday, April 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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. EMOM 16 Min 1: 1 Squat Snatch (60-80%, no misses!) Min 2: Rest
B. 3 Rounds For Time [12min cap] 20 Chest to Bar Pull Ups 20 Alt DB Snatch (70/50)*
*Rx+ KB Snatch (70/53)
Post load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+
Rep Rounds [24min cap] 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) 20/15 Calories each round (select machine)
Post time for the WOD. Ex: 18:28 Rx Row
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
A. EMOM 15 Minute 1: 1 Front Squat Minute 2: 3 Back Squats Minute 3: Rest
Increase weight each round: 73% of 1RM Front Squat For Both 76% of 1RM Front Squat For Both 79% of 1RM Front Squat For Both 82% of 1RM Front Squat For Both 85% of 1RM Front Squat For Both
B. Cooldown Stretches Couch Stretch (L/R) Pigeon Stretch (L/R)
Post load for squat. Ex: 310#
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- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
Rep Rounds [24min cap] 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) 20/15 Calories each round (select machine)
