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.
For Time: [20min cap] 25 Deadlifts (185/135) 25 Bar Over Burpees 45 Pull-ups 20 Deadlifts (185/135) 20 Bar Over Burpees 30 Pull-ups (Rx+ Chest to Bar Pull-ups) 15 Deadlifts (185/135) 15 Bar Over Burpees 15 Pull-ups (Rx+ Bar Muscle Ups)
Post the time for the WOD. Ex: 16:21 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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Partner WOD Rep Rounds For Time: [25min cap] 21-18-15-12-9 Front Squats Cal Row Devil’s Press 1-Arm (50/35) Cal Row
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time for the WOD. Ex: 20:50 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…
4 Sets In a 4 minute window complete for time: 20 Overhead Lunges (50/35) 15 Hand Release Push-Ups 10 Hang Power Snatches (95/65) (Rx+ 120/85) 5 Wall Walks Rest 4 minutes between each set.
Post the time for each set. Ex: 3:20, 3:15, 3:31, 3:40 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Partner WOD AMRAP 6-5-4-3 Minutes 30/24 Cal Row 25 Synchronized Sit-ups Alt w/ Medball (20/14) 20 DB Hang Clean (50’s/35’s)
Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.
Post rounds and reps completed. Ex: 5+12 Rx.
Upcoming Events
Thursday, January 15th 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!
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…
For Time: [20min cap] 25 Deadlifts (185/135) 25 Bar Over Burpees 45 Pull-ups 20 Deadlifts (185/135) 20 Bar Over Burpees 30 Pull-ups (Rx+ Chest to Bar Pull-ups) 15 Deadlifts (185/135) 15 Bar Over Burpees 15 Pull-ups (Rx+ Bar Muscle Ups)
A. Snatch Complex 12min to establish a Heavy complex High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
B. 5 Rounds For Max Reps 0:45 Cal Bike 0:15 Rest 0:45 DB Thrusters (50’s/35’s) 1:15 Rest
Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.
Upcoming Events
Thursday, January 15th 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!
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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
Partner WOD AMRAP 6-5-4-3 Minutes 30/24 Cal Row 25 Synchronized Sit-ups Alt w/ Medball (20/14) 20 DB Hang Clean (50’s/35’s)
Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.
A. Strict Handstand Pushups 4 sets of 5 reps Rest 3 minutes between sets
B. Every 5 minutes for 4 sets Complete the following for time: 15 Goblet Squats (53/35) 25 Toes to Bar 15 Kettlebell Swings 60 Double Unders
Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.
Upcoming Events
Thursday, January 15th 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!
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 12min to establish a Heavy complex High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
B. 5 Rounds For Max Reps 0:45 Cal Bike 0:15 Rest 0:45 DB Thrusters (50’s/35’s) 1:15 Rest
Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.
A. C&J Complex 5 Sets: Each Unbroken [15min to work up] 3 Hang Power Cleans + 1 Push Press 3 Hang Power Cleans + 1 Push Jerk 3 Hang Power Cleans + 1 Split Jerk
B. Double Vision 15-12-9-12-15 [12 Minute Cap] Alternating Dumbbell Snatch (50/35) Burpee Box Jump Over (24/20)
Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.
Upcoming Events
Thursday, January 15th 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!
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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Strict Handstand Pushups 4 sets of 5 reps Rest 3 minutes between sets
B. Every 5 minutes for 4 sets Complete the following for time: 15 Goblet Squats (53/35) 25 Toes to Bar 15 Kettlebell Swings 60 Double Unders
Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.
