Partner WOD – CrossFit Midtown

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1
-Increase the weight each set
-Start at 60%
-Finish at 75-85% 1RM snatch/OHS
-This should not be a max lift
-Complete 1 set every 2 minutes

B. “Nancy”
5 Rounds: [24min cap]
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

Upcoming Events

Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.

Click below to register and join Team CFM. We’ll help group everyone up in teams of 3! This also an option to participate in the Fitness Snack single workout challenges for prizes too!
Noble Clay Changemaker Challenge Registration!

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- Michael

And coming Saturday…

CFM Closed! We’ll be at the Changemaker Challenge!
8:00a at the Noble Clay Fitness City of Refuge
1300 Joseph E. Boone Blvd NW, Atlanta, GA 30314

Team of 3
10km Row

Changemaker Fitness Challenges:
3RM Deadlift
3RM Close Grip Bench Press
3RM Front Squat
Max Dead Hang Hold
For Time: [12 min cap] 1000m Run 1000m Ski
For Time: [10 min cap] 100 Wall Ball (20/14 lbs at 10/9 ft)
For Time: [8 min cap] 200m Run 200m SB Run (60/40 lbs)
For Time: [12 min cap] Rep Rounds 3-6-9-12-15
-Clean & Jerk (115/85 lbs)
-Burpees Over Bar

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 2 Rounds For Reps and Time
Min 1: 10-20 Hand Release Push Ups
Min 2: 10-20 Medball Over Bar (20/14)
Min 3: 10-20 Hand Release Push Ups
Min 4: Rest
Min 5-10: For time:
800m Run with Medball (20/14)
Rest remainder of the time.

Post heaviest weight for mixed carry, total reps for the EMOM and time for each of the Medball runs.
Ex: 70, 95, 4:45, 4:39 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 09.18.26 Read More »

Workout of the Day (WOD)

For Time: [32min cap]
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row
-If athletes begin the WOD with a row, they finish with a run and vice versa.

Post time for the WOD. Ex: 26:40 Rx.

Upcoming Events

Friday, September 11th CFM Ruck at Piedmont Park Active Oval. Meet at the park at 6:55 PM right around sunset! We’ll do an out and back Ruck for about 6-8 miles from Piedmont Park through the park, part of the beltline, and Atlanta. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.

Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games!

Thursday, September 17th 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
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:55p: CFM 9/11 Memorial Ruck starting at Piedmont Park Active Oval

And coming Saturday…

Partner WOD
5 Rounds [25min cap]
90 Double Unders
30 Alt Double Snatch (50/35) (Rx+ 70/50)
15 Burpee Box Jumps (30/24″)

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

Post times to complete. Ex: 21:30 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Kettlebell Swings (53/35)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 09.11.26 Read More »

Workout of the Day (WOD)

A. E2M 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

Upcoming Events

Monday, Sept 7th Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.

Saturday, September 12th CFM Social Night at The Independent 6-9 PM! Pool, Darts, and Board Games with a Free Popcorn Hour!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)

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

Post the rounds and reps completed in the AMRAP. Ex: 9+2 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. For Time [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Echo Bike
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Row

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 09.04.26 Read More »

Workout of the Day (WOD)

For Time [16min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders

Post the time for the WOD. Ex: 8:10 Rx

Upcoming Events

Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

And coming Saturday…

Partner WOD [30min cap]
1 Round
30 Thrusters (95/65)
40 Bar Facing Burpees
50/40 Cal Echo Bike
2 Rounds
15 Thrusters
20 Bar Facing Burpees
25/20 Cal Echo Bike
3 Rounds
10 Thrusters
15 Bar Facing Burpees
20/16 Cal Echo Bike

1 partner working at a time. Partition the reps any way. All the reps are team totals.

Post the time for the WOD. Ex: 22:49 Rx

Saturday Schedule

6:25a: All Levels – SPECIAL RUCK- Michael
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

And coming Sunday…

5 Rounds (50 sec work: 10 sec rest)
Min 1: Walking Lunge (5ft = 1 rep)
Min 2: Wall Walks
Min 3: Cal Row
Min 4: DB Snatch (50/35) (Rx+ 70/50)

Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 08.28.26 Read More »

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

Upcoming Events

Click here to register and join Team CFM. We’ll help group everyone up in teams of 3!
Noble Clay Changemaker Challenge Registration!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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

And coming Saturday…

LGOP (Little Groups of Paratroopers)
Team of 4
For Time: [35min cap]
1,940m Row
250 Air Squats
48 Burpees
509m Team Run With Plate (45/35)
101 Push Presses (95/65)
11 Pull-Ups (each athlete)
82 Power Cleans (95/65)

All reps are team totals. 1 teammate working at a time except team run. All teammates run together and switch out plate carriers as often as you like. Partition the reps anyway.

Post time to complete WOD Ex: 31:40 Rx

Stimulus and Strategy:
Today, we have a fun partner/team workout to honor our nation’s paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:

1940 is the date of the birth of the U.S. Army airborne forces.
250 is for the 250-foot jump towers.
48 is the number of original parachute test platoon volunteers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division.

Grab a few friends and get after it!

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Sets (30 sec work:10 sec rest)
Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35)
Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar)
Station 3: Rest

Score fewest reps completed for each movement. Ex: 10, 12 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
11:40a: Yoga- Michael

FRI 08.21.26 Read More »

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Saturday, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!

Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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

And coming Saturday…

⚓ MUTINY “ALL HANDS ON DECK” Partner WOD
For Time: [35min cap]

🚢 PART 1 — BOARD THE SHIP

800m Run Partners Together
8 Rope Climbs**
8 Forward Rolls
30 Sandbag Squats (45/25)

🔥 PART 2 — THE MUTINY

2 Rounds
12 Heavy Sandbag Clean (150/100)
8 Forward Rolls
60-sec Dead Hang

☠️ PART 3 — ESCAPE THE SHIP

3 Rounds
4 Rope Climbs**
8 Forward Rolls
12 Burpees Over Sandbag

🏴‍☠️ PART 4 — FINAL BOSS

40 Heavy Sandbag Squats (150/100)
While Partner Dead Hang
Every time the hanging partner drops:
→ Both partners complete 5 synchronized lateral burpees over sandbag

WOD Motto “By Strength and Guile” if one goes down, both get back up. No one gets left behind. Get off the ship!

**All athletes must wear long socks or shin protection for the rope climbs.

All reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Post the time for the WOD. Ex: 31:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups

[27:50min Total Time]

1 partner working at a time. All reps are team totals.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
11:40a: Yoga- Cancelled

FRI 08.14.26 Mutiny Partner WOD Saturday! Read More »

Workout of the Day (WOD)

3 sets of
AMRAP 5
15/12 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

Upcoming Events

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.

Thursday, August 13th 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!

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.gofundme.com/CFM31HEROES2026

Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am.
For more details and to register for a heat time click here.

Today’s schedule

And coming Saturday…

31Heroes
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Foundation Division
8 Thrusters or Squats (15/10# Dumbbells)
6 Ring Rows
11 Step Ups (20/16″)
400m Walk or Medball Carry (20/14)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster
Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

7:45a: Doors Open
8:31a: 1st Heat (Arrive at 8:00a)
9:15a: 2nd Heat (Arrive at 8:45a)
9:47a: CFM Team Photo (all participants and spectators)
10:00a: 3rd Heat (Arrive at 9:30a)

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-

AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 08.07.26 31Heroes WOD Saturday! Read More »

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

Upcoming Events

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:00-7:00p: CFM Social & Happy Hour at Apres Diem!
7:20p: Spider-Man: Brand New Day Premiere!!

And coming Saturday…

Partner WOD
For Time: [18min cap]
24 Sandbag Squats (150/100)
60 Wall Balls (20/14 at 10/9 ft)
120 Double Unders
400m Run (Together)
Then..
2 Rounds
12 Sandbag Squats
30 Wall Balls
60 Double Unders

All the reps team totals. 1 partner working at a time expect both partners run together. Partition the rounds and reps any way.

Post the time for the WOD. Ex: 14:40 Rx

Saturday Schedule

7:00a: Open Gym- Michael
8:00a: Open Gym- Jeannette
9:00a: All Levels CrossFit- Jeannette
8:30a-1:30p: CFM Day at Rise Up!

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- CFM Staff
11:40a: Yoga- Cancelled

FRI 07.31.26 Spider-man Premiere Friday! Rise Up on Saturday! Read More »

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming Saturday…

Spider-Man, Punisher & Hulk!
Team of 3

Wear your favorite superhero shirt or CFM shirt (not all heroes wear capes) and get ready for a challenging Superhero WOD!

For Time: [40min cap]

Spider-Man
4 Rounds
3 Rope Climbs *
6 Wall Walks
9 Burpee Box Jump Overs (30/24)

Punisher
3 Rounds
12 Devil’s Press (50’s/35’s)
36 DB Bench Press (50’s/35’s)
12 Burpee Box Jump Overs (24/20)

Hulk
2 Rounds
15 Deadlift (275/185)
75m Sled Push (370/280)
15 Burpee DB Step Over’s (50’s/35’s at 20)

All reps and distances are team totals. One teammate working at a time. Partition the rounds and reps any way. Only 1 athlete may be laying on the floor during wall walks.

* Athletes must wear long socks or shin protection to climb ropes.

Post time to complete the 3 Superhero Mini WODs! Ex: 32:31 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Hailey
11:00a: All Levels CrossFit- Michael
12:10a: Yoga- Michael

And coming Sunday…

EMOM 32 (50 sec work: 10 sec rest)
Min 1: Seated DB Arnold Press (50’s/35’s)
Min 2: Single Arm KB Row (R+L=1) (53/35)
Min 3: 150m Run
Min 4: Cal Bike
Min 5: Hand Release Push-Ups
Min 6: Strict Chin Ups
Min 7: 150m Run
Min 8: Cal Row

Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row.
Ex: 8,7,12,10,6,15 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 07.24.26 Spider-Man Partner WOD Saturday! Read More »

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

Upcoming Events

Thursday, July 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!

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming Saturday…

“The Odyssey”
Partner WOD
For Time: 4 Trials of Odysseus

Part I – “Leaving Troy”
2 Rounds
500/400m Row (Damper 1)
30 DB Snatch (50/35)
50m Sled Rope Drag (360/270)

Part II – “Trials of the Sea”
1 Round
1250/1000m Row (Damper 4)
30 1-Arm DB Squats (50/35)
20 Burpee Sandbag Over The Wall (100/75 at 48/40”)

Part III – “Scylla & Charybdis”
3 Rounds
500/400m Row (Damper 7)
20 DB Hang Snatch (50/35)
100m Weight Vest Ruck (20/14)
w/ Sandbag Carry (45/25)

Final Challenge – “The Bow of Odysseus”
1 Round
2000/1600m Row (Damper 10)
20 Medball Partner Toss (20/14 at 10ft)
20 1-Arm DB Thrusters (50/35)
20 Deadshot (20/14 at 11/10ft)
20 1-Arm Devil’s Press (50/35)

All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.

Post the time it takes to return home to Ithaca. Ex: 52:10 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: Special All Levels CrossFit- Odyssey Partner WOD!
11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53’s/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53’s/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.