B. Jackie For Time [12min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
B. EMOM 12 Min 1: 5-8 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5-8 Strict Straight Leg Raise
Post load for squats. Ex: 310#
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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: All Levels CrossFit- Hailey
And coming tomorrow…
A. Power Box Jumps 2-2-2-2-2 increasing height
B. Jackie For Time [12min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
A. Triple Double AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees Rest 1:00
AMRAP 3:00 20 Lateral Dumbbell Burpees 40 Double-Unders Max Alt Single Arm Dumbbell Snatches (50/35) Rest 1:00
AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees
B. EMOM 12 Min 1: 1 set of Ring Muscle Ups or Transitions Min 2: Straddle Stretch Min 3: V-sit Hold
Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Back Squat 3 sets of 5 reps at 80%
B. EMOM 12 Min 1: 5-8 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5-8 Strict Straight Leg Raise
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)
Intermediate = 95/65 Scaled = 75/55 Foundation = 35/25
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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…
A. Power Clean In 15 minutes work to a heavy single
B. Partner WOD AMRAP 21 30/24 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Post load for power clean and rounds for AMRAP. Ex: 265#, 5+38 Rx.
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. Bench In 15 minutes work up to a 2 rep max.
B. “Sunday Funday” 3 Rounds (Not For Time): 10 Bench Press (65% or Less of Part A) 20 AbMat Sit-Ups 10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1) 20 Bench Reverse Hypers
Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 4/4 Table Top Y-hold (15 sec hold) “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Isabelle 1:00p: Open Gym- Isabelle 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. 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)
Intermediate = 95/65 Scaled = 75/55 Foundation = 35/25
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
“Miami Rain” AMRAP 16 Rx 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 4/4 Table Top Y-hold (15 sec hold) “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
CrossFit Midtown is very excited to announce our December 2025 Member of the Month, Ben Pratt! Ben has been a member since August 2024. He has hit huge PRs, and has become a staple in the 7:00 pm class! Read on to learn more about Ben and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
How did you get exposed to CrossFit? When I lived in Dallas 2018, there was a CrossFit that I passed every day. I was curious for a long time. I honestly wish I would have started sooner.
What brought you to CrossFit Midtown? I looked at a few CrossFit gyms. I reviewed their websites and read the coach’s bios. Everyone seemed nice, so I ultimately made a gut decision on CFM.
Rope climbing!
What was your very first day at CrossFit Midtown like? For someone that had zero background in exercise, I was intimidated on the first day. But the coach explained everything to me, and helped work through the movements.
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 would say community. Everyone I have encountered here at CFM have been incredibly nice and supportive. Everyone is simply trying to be better, and I am all for it.
Tell us some of your recent accomplishments. What goals do you have for 2022!? I recently got my first kipping pullup. The following week, I completed an entire workout with multiple kipping pullups. I plan to continue to make improvements in upper body movements, get all my barbell movements to the 100# range, and work on stamina.
Thrusters!
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? Miami Rain. A workout that includes 1) 500 m run, 2) burpee into a T2R sounds fun, and 3) some type of barbell movement.
What is your favorite dessert or “treat yourself” meal?
My cheat meal is hands down Shake Shack. I love their burgers and cheese fries.
2025 New Years Day WOD!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? There are many, but I would say completing the Changemaker challenge was a fun one. It was awesome to see all the gyms come together in support of each other. However, I will maintain my stance that I could not move the sled due to the ground surface, not me. 🙂
Hobbies, Talents and or Interests Outside of CrossFit:
I’m super interested in international topics. I love to travel in my personal time. I have been to around 30 countries across 5 continents. I’m always planning my next big adventure.
Advice for new CrossFitters: The WODs can sometime be intimidating, especially when the reps are high count and repetitive. So, my advice would be to plan a pace that works for you, think about how you want to break up reps and keep a mind set of “chip away at it.” Be humble in that process, too.
B. EMOM 12 Min 1: 5-15 Toes to Bar Min 2: 10-20 Hollow Rocks Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Post load for squat and fewest reps completed of each movement in EMOM. Ex: 325#, 15, 20, 15 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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: All Levels CrossFit- Hailey
And coming tomorrow…
“Miami Rain” AMRAP 16 Rx 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score. Ex: 5, 14, 8, 10, 24 = 61 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Front Squat 5-3-2-2-1-1-1-1
B. EMOM 12 Min 1: 5-15 Toes to Bar Min 2: 10-20 Hollow Rocks Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Post load for squat and fewest reps completed of each movement in EMOM. Ex: 325#, 15, 20, 15 Rx.
All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.
Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep. Ex: 53#, 18:38 Rx+
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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!
11:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael
And coming Saturday…
A. Partner WOD For Time: [15min cap] 120/90 Cal Row 80 Bar Facing Burpees 40 Clean & Jerk (155/105)
B. Clean & Jerk Complex Every 3 minutes for 5 sets: Power Clean + Hang Squat Clean + Jerk
All reps team total. 1 partner working at a time. partition the reps any way. If you finish before the time cap, rest until the 15 minute mark. Part B. will begin 2 minutes after the time cap.
Post time for the WOD and load for C&J complex. Ex: 11:45, 255# Rx
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. Bench 3-3-3-3
B. 3 Rounds [18min cap] 10 Bench Press (70% 1RM) 300m Run 15 Weighted Straight Leg Sit ups (45/25) 300m Run
Post time for the WOD and bench weight. Example: 14:20 Rx @185#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
