Partner WOD

Workout of the Day (WOD)

A. For Time: [20min cap]
10-20-30-40-50 Wall Balls (20/14 at 10/9ft)
10 Burpee Box Jump Overs (24/20″)
15/12 Cal Row

B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body

Post the time for the WOD. Ex: 17:38 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!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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
For Time: [27min cap]
30 Deadlift (225/155)
200 Double Unders
60 Toes to Bar
25 Deadlift (275/185)
150 Double Unders
50 Pull-ups
20 Deadlift (315/215)
100 Double Unders
40 Chest-to-bar Pull-ups

All the reps are team totals. One partner working at a time. Partition the rounds and reps any way.

Post time for the WOD. Ex: 21:20 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. Front Rack Lunges
8-8-8
-Work to heavy set of 8

B. Partner WOD
3 Rounds [18min cap]
40 Single Arm Overhead DB Lunges (50/35)
200m KB Farmer’s Carry (53’s/35’s)
40 Weighted Straight Leg Sit-ups (25/15)

All the reps and distance are a team total. 1 partner working at a time. Both partners must walk the 200m while 1 partner is carrying the dumbbells. Partition the reps and distances any way.

Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 02.20.26 Read More »

Workout of the Day (WOD)

17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), Foundation weight (45/35)

**Scale Jump Rope
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles

Post time for the WOD. Ex: 11:10 Rx.

Upcoming Events

Friday, February 13th CFM Galentines WOD and Social. Friday evening for the 7 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!

Thursday, February 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!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

And coming Saturday…

Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups:
1 set of max reps

B. EMOM 16 (0:30 work/0:30 rest)
Min 1: Cal Row
Min 2: Back Squat (65% 1RM)
Min 3: KB Deadlift (70’s/53’s)*
Min 4: Rest

*(Rx+ 90’s/70’s)

Post max reps for pullups and fewest reps for each movement in EMOM and weight for back squat.
Ex: 18, 10, 7 (225#), 12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 02.13.26 Read More »

Workout of the Day (WOD)

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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

And coming Saturday…

Partner WOD
“Big Brad”
AMRAP 30
150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds and reps completed in the WOD. Ex: 2+302 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Cancelled

And coming Sunday…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 02.06.26 Read More »

Workout of the Day (WOD)

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

Post time for the WOD. 12:49 Rx.

Today’s schedule

And coming Saturday…

A. EMOM 8
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
AMRAP 15
3 Wall Walks
9 Deadlift (185/135) (Rx+ 225/155)
12 Box Jumps (30/24”) (Rx+ 36/30”)
15 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 01.30.26 Read More »

Workout of the Day (WOD)

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

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!

Saturday Schedule

7:45a: Doors Open
8:20a: Welcome and WOD 1 Brief
8:35a: Event 1 “Crane”
10:05a: Event 2A “Hawk Talons” & Event 2B “Hawk Beak”
11:20a: Event 3 “Cobra”

And coming Sunday…

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

FRI 01.23.26 CFM Rise Up: A Scaled Competition on Saturday! Read More »

Workout of the Day (WOD)

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

Barbell Weight
Rx
Men: 135/155/185/205/225
Women: 95/105/125/145/155

Int
Men: 75/95/115/135/155
Women: 55/65/85/95/105

Scaled
Men: 55/65/75/85/95
Women: 40/45/55/60/65

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

FRI 01.16.26 Read More »

Workout of the Day (WOD)

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:22 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!

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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Teams of 3
For Time: [40min cap]
60/48 Cal Bike
60 Toes To Bar
60 DB Snatch (50/35)

60/48 Cal Row
60 Toes To Bar
50 Alt DB Devil’s Press (50/35)

60/48 Cal Bike
60 Toes To Bar
40 DB Ground to Overhead (50’s/35,)

60/48 Cal Row
60 Toes To Bar
30 Devil’s Press (50’s/35’s)

1 team member working at a time. All reps are a team total. Partition the reps any way. 2 non-working team members must be touching the bike or rower while another partner is working on the non-bike/row movements.

Post time for the WOD. Ex: 29:40

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…

EMOM 20
Min 1: 12 Plate Overhead Lunges (45/25)
Min 2: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)
Min 3: 12 DB Box Step Overs (50’s/35’s)(24/20)
Min 4: 15 Double Russian KB Swing (53’s/35’s)

Score fewest reps completed for each movement.
Ex: 12, 15, 12, 15 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 01.09.26 Read More »

Workout of the Day (WOD)

AMRAP 20
4-8-12-16-20-24-28-32-…
Burpee Pull-ups
1-Arm DB Hang C&J (50/35)
20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round

Post the rounds and reps completed. Ex: 6+15 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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 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. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 01.02.26 Read More »

Workout of the Day (WOD)

A. Strict Press 3RM
In 12 minutes work up to a 3 rep max.
-Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt
-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

Today’s schedule

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. Super Shoulder Serum: EMOM 15
Min 1: Scapular Raises
Min 2: CS Banded WY Negative
Min 3: Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest

Post time for the WOD. Ex: 10:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 12.19.25 Read More »

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Cal Echo Bike
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

3 Rounds For Time [30min cap]
40 DB Box Step Overs (50’s/35’s at 24/20)
10 Sandbag Clean (150/100)
40 Burpees
10 Rope Climbs*
*All athletes must wear long socks or shin guards to protect shins when climbing

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.

Post time for the WOD. Ex: 23:10 Rx