WOD

Coach Hailey wants you to sign up for the Open!

Workout of the Day (WOD)

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!

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

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…

4 Rounds For Time [36min 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: 25:30 Rx

MON 03.02.26 Read More »

Open Workout 26.1 starts on Friday! Join us for FNL Friday night starting at 6 pm!

Workout of the Day (WOD)

Open Workout 26.1
For time: [12min cap]
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

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!

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- 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

FRI 02.27.26 Open 26.1 and FNL! Read More »

Workout of the Day (WOD)

EMOM 24
Min 1: 1 Clean & Jerk
Start at 65% and increase weight as form allows
Stay at the same weight and improve technique
OR
Work up to no more than 80-85% to finish

Min 2: 3 Power Box Jumps**
Min 3: 5 Band Pull-Aparts (1 sec hold)
Min 4: 20/20 sec Cossack Squat Stretch

*Increase the height as form allows and land above a squat position.

Post load for the Clean & Jerk and height for box jumps
Ex: 215#, 36″

Upcoming Events

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

Today’s schedule

And coming tomorrow…

Open Workout 26.1 Predictions

AMRAP 10
50 Burpee Over Erg
100 Wall Balls (20/14 at 10/9ft)
Max Cal Row in remaining time

Post total number of reps completed in AMRAP. Ex: 212 Rx.

THUR 02.26.26 Read More »

Workout of the Day (WOD)

A. Turkish Get Ups
5 sets of 4 reps (R+L=2)
Complete 1 sets every 2:30
Stay at the same weight or increase as form allows

B. 3 Rounds [20min cap]
400m Run
20 Toes to Bar
25 Hand Release Push Ups

Post load for Turkish Get Up and time for the WOD.
Ex: 44#, 13:35 Rx

Upcoming Events

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

Today’s schedule

And coming tomorrow…

EMOM 24
Min 1: 1 Clean & Jerk
Start at 65% and increase weight as form allows
Stay at the same weight and improve technique
OR
Work up to no more than 80-85% to finish

Min 2: 3 Power Box Jumps**
Min 3: 5 Band Pull-Aparts (1 sec hold)
Min 4: 20/20 sec Cossack Squat Stretch

*Increase the height as form allows and land above a squat position.

Post load for the Clean & Jerk and height for box jumps
Ex: 215#, 36″

WED 02.25.26 Read More »

Workout of the Day (WOD)

A. 3 Rounds [20min cap]
60/48 Cal Row, Bike, or Ski each round
21-15-9 Back Squats (155/105) (Rx+ 185/125)

Take the back squats from the rack.

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post the time for the WOD and machine used and total double unders completed.
Ex: 14:49 Rx Row, 225.

Upcoming Events

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

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- Jeannette
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

A. Turkish Get Ups
5 sets of 4 reps (R+L=2)
Complete 1 sets every 2:30
Stay at the same weight or increase as form allows

B. 3 Rounds [20min cap]
400m Run
20 Toes to Bar
25 Hand Release Push Ups

Post load for Turkish Get Up and time for the WOD.
Ex: 44#, 13:35 Rx

TUES 02.24.26 Read More »

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.

Upcoming Events

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

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. 3 Rounds [20min cap]
60/48 Cal Row, Bike, or Ski each round
21-15-9 Back Squats (155/105) (Rx+ 185/125)

Take the back squats from the rack.

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post the time for the WOD and machine used and total double unders completed.
Ex: 14:49 Rx Row, 225.

MON 02.23.26 Read More »

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

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)

Partner WOD
2 Rounds [30min cap]
60/48 Cal Row
50 Sit Ups
40 DB Box Step Ups (50/35 at 20”)*
30 Burpees Over Erg
20/16 Cal Bike

*Rx+ (50’s/35’s at 20″)

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

Post time for the WOD. Ex: 19:20 Rx

Upcoming Events

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

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: Weightlifting- David

And coming tomorrow…

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

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

THUR 02.19.26 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

Upcoming Events

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

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
2 Rounds [30min cap]
60/48 Cal Row
50 Sit Ups
40 DB Box Step Ups (50/35 at 20”)*
30 Burpees Over Erg
20/16 Cal Bike

*Rx+ (50’s/35’s at 20″)

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

Post time for the WOD. Ex: 19:20 Rx

WED 02.18.26 Read More »

Workout of the Day (WOD)

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

Upcoming Events

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

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- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick