A. Snatch Complex 15min to work up to a heavy complex Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12 12 Hang Power Snatch (95/65) 4 Wall Walks
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Sofia 1:00p: Open Gym- Sofia 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael
And coming tomorrow…
A. E3MOM 12 Min 1: 4 Turkish Get Ups Min 2: 8 Strict Chin Ups Min 3: Rest
B. Partner WOD 10 Rounds [20min cap] 15 Wallballs (20/14 at 10/9ft) 10 Burpees Over Bar 5 Power Clean (155/105)
B. 3 Rounds Not For Time 20 Kipping Swings 15 Straight Leg Sit Ups (45/25) 10 Lat Pull Downs (1 sec pause)
Post load for deadlift. Ex: 375#
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: All Levels CrossFit- Hailey
And coming tomorrow…
A. Snatch Complex 15min to work up to a heavy complex Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12 12 Hang Power Snatch (95/65) 4 Wall Walks
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
A. Tempo Handstand Push Ups 3 sets of 5 reps at 41X1 at most difficult level Rest 3 minutes between sets
B. EMOM 20 Min 1: 15/12 Cal Row Min 2: 16 Alt DB Snatches (50/35) Min 3: 50 Double Unders Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU 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- 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 5 Rep Max
B. 3 Rounds Not For Time 20 Kipping Swings 15 Straight Leg Sit Ups (45/25) 10 Lat Pull Downs (1 sec pause)
Partner WOD 3 sets AMRAP 4 40 Double Unders 8 1-Arm Devil’s Press (50/35) Rest 1 minute. AMRAP 4 10/8 Cal Bike 12 Toes to Bar Rest 1 minute and continue each AMRAP where you left off.
1 partner working at a time. All reps are team totals. Partition the reps any way.
Score rounds and reps for each AMRAP. Ex: 12+32, 13+5 Rx
Today’s schedule
12n: All Levels CrossFit- Kevin 1:00p: Open Gym- Kevin
And coming Saturday…
A. Partner WOD AMRAP 6 3 Power Snatch (95/65) (Rx+ 120/85) 3 Pull Ups (Rx+ C2B) 6 Power Snatch 6 Pull Ups -continue by 3’s until cap -Rest 3 minutes and continue AMRAP where you left off
All reps are team total. 1 partner working at a time. Partition rounds and reps any way.
B. Power Snatch In 10 minutes immediately following part A: Work to a 1RM power snatch
Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 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. Mixed Carry Front Rack Carry + Suitcase Carry 5 x 100m (change KB position at 50m mark, and add weight each round)
B. Rep Rounds [7-10min goal time] 9-15-21 Power Cleans (60% 1RM) Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
We wish you a healthy, happy 2026 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
We’re closed for Christmas Eve & Christmas Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.
CFM Fam at the Holiday Party!
At Home Workout of the Day (WOD)
Christmas Eve: Gym Closed
At Home Workout For Time 100 Air Squats 4 minute Elbow Plank [total time] 100 Single Leg V-Ups (Alternating Toe Touch)
Post time for the WOD. Ex: 12:25 Rx
Holiday Schedule
Tues: Morning, Noon, and 5:00p class only. Wed: Christmas Eve! Gym Closed. Thu: Christmas!! Gym Closed. Fri: Noon class only. Sat: Back to regular schedule.
And coming tomorrow…
Christmas Day: Gym Closed
At Home Workout 12 Days of Fit-Mas Bodyweight Edition 1 Burpee 2 Air Squats 3 Push Ups 4 Sit Ups 5 Tuck Jumps 6 Mountain Climbers (R+L=1) 7 V-Ups 8 Lunges 9 Jumping Jacks 10 Russian Twists (R+L=1) 11 Good Mornings 12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time for the WOD. Ex: 18:20 Rx
And coming Friday…
Partner WOD 3 sets AMRAP 4 40 Double Unders 8 1-Arm Devil’s Press (50/35) Rest 1 minute. AMRAP 4 10/8 Cal Bike 12 Toes to Bar Rest 1 minute and continue each AMRAP where you left off.
1 partner working at a time. All reps are team totals. Partition the reps any way.
Score rounds and reps for each AMRAP. Ex: 12+32, 13+5 Rx
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Post time for the WOD. Ex: 29:20 Rx
Holiday Schedule
Tues: Morning, Noon, and 5:00p class only. Wed: Christmas Eve! Gym Closed. Thu: Christmas!! Gym Closed. Fri: Noon class only. Sat: Back to regular schedule.
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
And coming tomorrow…
CFM CLOSED At Home Workout For Time 100 Air Squats 4 minute Elbow Plank [total time] 100 Single Leg V-Ups (Alternating Toe Touch)
A. Every 3 minutes for 12 minutes: 2 Back Squats (pause 2 seconds at the bottom) increase weight each round
B. Rep Rounds [20min cap] 10-20-30-40-50 Sit Ups DB Deadlift (50’s/35’s) 15 Burpee Box Jump Overs (24/20) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
Holiday Schedule
Tues: Morning, Noon, and 5:00p class only. Wed: Christmas Eve! Gym Closed. Thu: Christmas!! Gym Closed. Fri: Noon class only. Sat: Back to regular schedule.
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- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow…
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
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
Post load for press and time for the WOD. Ex: 170#, 13:10 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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
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
Partner WOD AMRAP 20 20/16 Cal Row 20 Wall Balls (20/14 to 10/9ft)
One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.
Post rounds and reps completed. Ex: 11+14 Rx.
Upcoming Events
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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Sofia 1:00p: Open Gym- Sofia 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. 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
A. Power Snatch: 2-2-2-2-2 work ups (touch and go).
B. “Snatch & Go” 4 Rounds for Time [11 Minute Time Cap] 10 Toes to bar 10 Snatch (135/95)
Intermediate (95/65) Scaled (65/45)
Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.
Upcoming Events
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- 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… Bring-A-Friend Day!
Partner WOD AMRAP 20 20/16 Cal Row 20 Wall Balls (20/14 to 10/9ft)
One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.
