A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Weightlifting- David
And coming tomorrow…
A. Every 3:00 for 10 sets: 250/225m Row -Rest the remainder of each interval.
B. 3-way Hamstring Stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Record the time for each row and score the total time. Ex: 9:09 Rx
A. EMOM 12 (40 sec work/20 sec rest) Min 1: 10-20 DB Push Press (50’s/35’s) Min 2: 15-25 DB Deadlift (50’s/35’s) Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM. Ex: 10, 15, 50 Rx
B. 2 Sets In a 5 minute window complete for time: 5 Weighted Pull-ups (50/35) 10 Strict Pull-ups 15 Kipping Pull-ups Rest the remaining time.
Record the time for each set. Ex: 1:25, 1:48 Rx.
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
A. Snatch Progression EMOM 20 Min 1-5: 1 Snatch High Pull Min 6-10: 1 Hang Squat Snatch Min 11-20: 1 Squat Snatch
*Start around 50% *Increase the weight each set as form allows *Finish at 80-90% or keep increasing to a new 1RM!
Record heaviest load for each movement Ex: 145#, 175#, 190#
B. 3 Rounds For Reps (40 sec work/20 sec rest) Min 1: Cal Bike Min 2: Burpees Over Bar
*Athlete’s choice for intensity. *Find what will work best for you and log your perceived intensity from a 1 being a brisk walk to a 10 max effort.
Post total reps for each movement. Ex: 48, 40 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. EMOM 12 (40 sec work/20 sec rest) Min 1: 10-20 DB Push Press (50’s/35’s) Min 2: 15-25 DB Deadlift (50’s/35’s) Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM. Ex: 10, 15, 50 Rx
B. 2 Sets In a 5 minute window complete for time: 5 Weighted Pull-ups (50/35) 10 Strict Pull-ups 15 Kipping Pull-ups Rest the remaining time.
Open Workout 26.2 For Time: [15min cap] 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches (50/35) 20 Pull-ups 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches 20 Chest-to-bar Pull-ups 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches 20 Ring Muscle-ups
Scaled: DB (35/20) Jumping Pull-ups, then Pull-ups, then Chest-to-bar Pull-ups Foundation: Unweighted Walking Lunge, DB (20/15) 1-Arm DB Row, then Ring Rows, then Jumping Pull-ups
Post the time to complete the WOD. If time capped, add 1 sec per rep remaining. 20-ft = 1 rep on the lunge. Ex: 15:08 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD 3 sets AMRAP (5:00 work/1:00 rest) 30 Hang Power Cleans* 30/24 Cal Row 30 Box Jumps (24/20) Max Cal Row
*Barbell Weight Set 1: 135/95 Set 2: 155/105 Set 3: 175/115
All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 box jumps before switching.
Post the total reps completed from each set. Ex: 145, 139, 122 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. EMOM 20 Min 1: 2 Wall Walks Min 2: 200m Run Min 3: 2 Wall Walks Min 4: Rest
Score total time for 200m runs. Ex: 4:17 Rx
B. Tabata Push-ups & Sit-ups 8 Rounds Alternating Movements (20 sec work:10 sec rest) Movement 1: Push-ups Movement 2: Sit-ups
*Score fewest reps completed for each movement in Tabata. Ex: 8,9
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Open Gym- Michael
And coming tomorrow…
Open Workout 26.2 Predictions
For Time: [18min cap] 3 Rounds 15 Toes To Bar 12 Alternating Dumbbell Snatch (50/35) 30 Double Unders 3 Rounds 12 Chest To Bar Pull-ups 12 Alternating Dumbbell Snatch 60 Double Unders 3 Rounds 9 Bar Muscle Ups 12 Alternating Dumbbell Snatch 90 Double Unders
Score total reps completed or time to finish the WOD. Ex: 675 Rx
A. Back Squat 5 sets of 8 reps -Start at 70% -Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold -Complete 1 set every 4 minutes
B. EMOM 8 Min 1: 3 DB vertical jumps 3 rotational medicine-ball partner throws, left 3 rotational medicine-ball partner throws, right
Min 2: Rest
-Loads are light on the vertical jumps and focus on an explosive effort on each rep. -Focus on max force and velocity on the rotational medicine-ball throws.
Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Weightlifting- David
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
3 Rounds For Time [27min cap] 15/12 Cal Bike 15 DB Hang Power Clean (50’s/35’s) 200m Run 15/12 Cal Row 100m Farmer’s Carry (53’s/35’s) 200m Run
Post time for the WOD. Ex: 21:30 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Back Squat 5 sets of 8 reps -Start at 70% -Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold -Complete 1 set every 4 minutes
B. EMOM 8 Min 1: 3 DB vertical jumps 3 rotational medicine-ball partner throws, left 3 rotational medicine-ball partner throws, right
Min 2: Rest
-Loads are light on the vertical jumps and focus on an explosive effort on each rep. -Focus on max force and velocity on the rotational medicine-ball throws.
Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#
CrossFit Midtown is very excited to announce our 2026 March Member of the Month, Carly! Carly has been a member since June 2025. She has hit huge PRs, made great friends, and started our weightlifting class! Read on to learn more about Carly and her CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Name: Carly Mackey Nickname: I don’t have an official nickname, but I have been called variations of Carly over the years – Carl, Carls, Carlisle, Carlton, CMack, etc. Age: 30 Hometown: Virginia Beach, VA
How did you get exposed to CrossFit? I’ve been aware of CrossFit for years. I have rugby friends who do it, along with a few aunts, uncles, and cousins, so it was always on my radar. I lifted consistently for about 10 years, mostly for soccer and rugby, but when COVID hit, I stopped lifting and shifted into running. For about five years I focused on training for 10Ks, 10-milers, and half marathons. While I’m proud of that, I never loved long-distance running, and I really missed lifting. CrossFit felt like a perfect fit for my background and skillset, so I started researching gyms in my area and that’s how I found CFM.
What brought you to CrossFit Midtown? I had been interested in CrossFit for years, but I was always a little intimidated to try it. After my dad passed away unexpectedly in May 2025, I knew I needed something positive to pour my energy into, that would keep me active, focused, and moving forward. Less than a month later, I found CrossFit Midtown just five minutes from my house, and it felt like the right time to finally take the leap.
What was your very first day at CrossFit Midtown like? I was definitely a little nervous walking in, but even more excited. Apparently I didn’t read Mike’s email closely enough because I couldn’t figure out where to park, which made me a little late to my very first session…not exactly how I wanted to start day one! I was pretty embarrassed, but once I got inside, that feeling disappeared quickly.
I immediately knew I was going to love it. I’ve always preferred a smaller, more intimate gym setting, and the CFM aesthetic was exactly my vibe. I especially loved and was inspired seeing strong women doing things I’d never been able to do (ahem… pull-ups). I left feeling motivated, challenged, and excited to come back.
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)? The biggest unexpected change has been the sense of community. I joined CrossFit thinking I just needed to workout and keep myself busy and active, but the friendships and support have meant more than I anticipated. There’s something really special about struggling through a tough workout together and celebrating each other’s wins, big or small.
I’ve also gained a lot of confidence. Doing things I once thought were “not for me” has changed the way I see myself, and I know more than ever that I can do hard things.
Tell us some of your recent accomplishments. What goals do you have for 2022!? I recently completed my first CrossFit Open workout – 26.1! I originally wasn’t planning to attempt it RX, but some of the girls encouraged me to go for it. I’m so glad they did because I ended up doing way better than I expected, which felt amazing.
As for my goals this year, I really want to get my first pull-up and finally nail my double-unders. I’m ready to keep pushing myself and see what else I’m capable of!
Carly doing shuttle runs!
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? So far, my favorite workout was one we did last week – rowing and squats!
3 Rounds 48 cal row 21-15-9 squats (105#)
What is your favorite dessert or “treat yourself” meal?
I do not have a huge sweet tooth, but my favorite desserts are cheesecake and ice cream!
First place at Rise Up!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? I loved the Galentines partner workout and dinner with the women of the gym!
Hobbies, Talents and or Interests Outside of CrossFit:
I am an avid knitter and bread baker! I also love reading, cooking, watching TV, going to the movies, snuggling with my three cats, and spending time with my boyfriend, friends, and family!
Advice for new CrossFitters: Anyone can do CrossFit! Don’t be afraid or embarrassed to scale! You will see improvements in your body, fitness, strength SO quickly!
EMOM 15 (0:15 work/0:45 rest) Min 1: 3-10 Thrusters (135/95) Min 2: 3-10 Weighted Pull-ups (50/35) Min 3: 3-8 Burpees Over Bar
Post total reps for each movement. Ex: 25, 16, 25 Rx.
Upcoming Events
Friday, March 6th Friday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Michael 7:00p: All Levels CrossFit- Michael 8:00p: Open Gym- Michael
And coming tomorrow…
3 Rounds For Time [27min cap] 15/12 Cal Bike 15 DB Hang Power Clean (50’s/35’s) 200m Run 15/12 Cal Row 100m Farmer’s Carry (53’s/35’s) 200m Run
Scaled (10/14 lb) (9/10 ft), may step up Foundations (6/10 lb) (8/9 ft) or lighter, (20 in) or lower height
Post the total reps completed for the WOD or the time to finish. Ex: 246 Rx
Upcoming Events
Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD For Time: [30min cap] 50 Power Clean (115/85) 120 Double Unders 50 Toes-to-bar 40 Power Clean (135/95) 120 Double Unders 40 Pull-ups 30 Power Clean (155/105) 120 Double Unders 30 Chest-to-bar 20 Power Clean (185/125) 120 Double Unders 20 Bar Muscle Ups
All the reps are team totals. One partner working at a time. Partition the reps any way.
Post time for the WOD. Ex: 23:50 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…
A. 3 Sets For Load 25m OH KB Carry R 25m OH KB Carry L -complete the 25m unbroken -increase the load as form allows each set -complete 1 set every 3:30
B. 3 Rounds [15min cap] 15 Bench Press (135/85) 20/16 Cal Row 25 Kettlebell Swings (53/35)
Post load for KB carry and time for the WOD. Ex: 53#, 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
