Partner WOD

Workout of the Day (WOD)

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

Upcoming Events

Thursday, April 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!

Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Eva Strong
Partner WOD
5 Rounds For Time: [30min cap]
24 Double Unders Together
19 Toes To Bar
2 Clean & Jerks (205/135)
400m Run Together
*Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.

Post time for the WOD. Ex: 21:10 Rx

Saturday Schedule

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

And coming Sunday…

Every 2:00 for 8 rounds:
15 Wall-Ball Shots (20/14 at 10/9ft)
Max Cal Row
-Rest 2:00 between rounds.

Score total calories from 8 rounds. Ex: 214 Rx.

Sunday Schedule

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

FRI 03.28.25 Read More »

Workout of the Day (WOD)

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Rounds
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps. Ex 8+7 Rx

Upcoming Events

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: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 Rx.

Saturday Schedule

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

And coming Sunday…

“Brunch Hustle”
3 Rounds [24min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=50)
100m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

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

FRI 03.21.25 Read More »

Workout of the Day (WOD)

Open Workout 25.3
For Time: [20min cap]
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlift (225/155)
5 Wall Walks
25 Cleans (135/85)
5 Wall Walks
25 Snatch (95/65)
5 Wall Walks
50 Cal Row

Scaled: Scaled Wall Walk, Men (135/95/65) Women (86/65/45)
Foundation: 5ft Bear Crawl, Men (95/65/45) Women (75/55/35)

Post time for the WOD. Ex: 16:54 Rx

Upcoming Events

Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well 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 20th 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Friday Night Lights Doors Open

And coming Saturday…

Partner WOD
AMRAP 20
24 Wall Balls
16 Toes To Bar
24 Wall Balls
4 Ring Muscle Ups

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

Post rounds and reps completed. Ex: 5+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. Weighted Pull-ups
4 sets of 5 reps
increase weight each set

B. Every 3:00 for 7 rounds:
200m Run
12 DB Box Step-Overs (35’s/25’s at 24/20″)

Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.

Sunday Schedule

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

FRI 03.14.25 Open 25.3 & FNL! Read More »

Workout of the Day (WOD)

Open Workout 25.2 (22.3 Repeat)
For Time: [12min cap]
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (weight 3)

SCALING
Rx: Men (95/115/135), Women (65/75/85)

Scaled: Men (65/85/105), Women (45/55/65)
Single Unders
Jumping Pull-up, Pull-up, Chest-to-bar Pull-up

Foundation: (45/35) all sets
Single Unders or Jumping Jacks
Bent row (45/35), Jumping Pull-up, Jumping Chest-to-bar Pull-up

Post the time to complete or total reps completed. Ex: 9:40 Rx

Upcoming Events

Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well 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!

Today’s schedule

And coming Saturday…

Partner WOD
AMRAP 5-7-9
12 Burpee box jump-overs (24/20”)
100m KB Farmer’s Carry (53’s/35’s)
20/16 Cal Bike
Rest 1 minute between AMRAPs and continue where you left off.

All reps are team totals. 1 partner working at a time. Partition the reps any way. Both partners must walk 100m while 1 partner carry’s KBs.

Post rounds and reps. 100m = 10 reps. Ex: 7+24 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 Rounds For Time: [20min cap]
90 Air Squats
30 Russian Kettlebell Swings (53/35)
10 Power Snatches (135/95)

B. Power Snatch 5×1
In 10 minutes work up to a heavy single
-start at 60-70%
-build to 80-90% to finish
-Note this is after a workout so this does not have to be a PR
-if feeling good, and form allows working up beyond 90% or to a new 1RM

Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#

Sunday Schedule

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

FRI 03.07.25 Open 25.2 & FNL! Read More »

Workout of the Day (WOD)

Open Workout 25.1
AMRAP 15
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
30′ walking lunge (2×15’)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Rx (50/35), must jump over db
Scaled (35/20), must jump over db
Foundations (20/10) or lighter, step over db, 10 lunges in place

Post the total reps completed for the WOD. Ex: 226 Rx

Upcoming Events

Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well 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

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- Liza
12:15p: Yoga- Michael

FRI 02.28.25 Open 25.1 & FNL! Read More »

Workout of the Day (WOD)

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

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 rounds and reps for the AMRAP. Ex: 6+12 Rx

Upcoming Events

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

Today’s schedule

And coming Saturday…

Partner WOD
3 Rounds [30min cap]
30 Chest-to-bar Pull-ups
20 Bar Facing Burpees
400m Run Relay
30 Deadlift (225/155)
20 Bar Facing Burpees
1200/1000m Bike Relay

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

Post time for the WOD. Ex: 23:20 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. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
12 GHD Sit Ups
150m DB Farmer’s Carry (50’s/35’s)

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

Sunday Schedule

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

FRI 02.21.25 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.

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. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

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

FRI 02.14.25 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

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- Michael

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- Liza
12:15p: Yoga- Michael

FRI 02.07.25 Read More »

Workout of the Day (WOD)

A. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)

B. EMOM 15
Min 1: 7-10 Scapular Raises (1 sec pause)
Min 2: 3-5 CS Banded WY Negative
Min 3: 6-10 Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest

Post rounds and reps for the WOD. 7+2 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- Jeannette
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 or 200m Run
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

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

FRI 01.31.25 Read More »

Workout of the Day (WOD)

A. Power Clean & Jerk
12min 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.

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Team of 3
For Time: [25min cap]
30 Thrusters (135/95)
Athlete 1: 60/48 Cal Row
Athlete 2&3: 50 Synchro Burpees Over the Bar
24 Thrusters 135/95)
Athlete 2: 60/48 Cal Row
Athlete 1&3: 50 Synchro Burpees Over the Bar
18 Thrusters (135/95)
Athlete 3: 60/48 Cal Row
Athlete 1&2: 50 Synchro Burpees Over the Bar
12 Thrusters (135/95)

Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.

Score time to complete the WOD. Ex: 17:40 Rx.

Saturday Schedule

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

And coming Sunday…

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (50%)

B. Team of 3
For Time: [15min cap]
Each athlete completes 3 rounds, waterfall style of:
18/14 Cal Echo Bike or Row
8 KB Box Step-overs (35’s/18’s at 24/20″)
12 Double KB Hang Snatches

At 3,2,1, go athlete A begins bike. Once finished athlete B will start bike and athlete A advances to KB’s. Once athlete B is finished bike athlete C will start bike. Continue this waterfall fashion until all 3 athletes have completed 3 rounds.

Record time to complete WOD Ex. 12:49 Rx