WOD – CrossFit Midtown

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th 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!!

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Wednesday, June 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

CFM Closed for Memorial Day

At Home Workout of the Day (WOD)

3 Rounds For Time [21min cap]
400m Run
1:00 Handstand Hold*
30 Alternating Back Scales

Post time for the WOD. Ex: 15:40 Rx

*Wall Supported. (Rx+ Freestanding Handstand)

And coming tomorrow…

A. Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

MON 05.25.26 Memorial Day Read More »

Workout of the Day (WOD)

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

B. For Time [16min cap]
21 Kettlebell Swings (53/35)
45 Deadlift (135/95)
9 Wall Walks
21 Kettlebell Swings (53/35)
30 Front Squats (135/95)
6 Wall Walks
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
3 Wall Walks

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

Upcoming Events

Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

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…

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Saturday Schedule

8:30a: All Levels CrossFit- Murph at CFM
10:15a: Yoga- Michael

And coming Sunday…

A. Partner WOD
AMRAP 15
10 Tire Flips
100-ft Bear Crawl
16/12 Cal Bike
100m Farmer’s carry (53’s/35’s)
20/16 Cal Row

B. Shoulder Pre-hab
CrossOver Iron Scap
100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft

Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 Rx.

Sunday Schedule

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

FRI 05.22.26 Murph on Saturday! Read More »

Workout of the Day (WOD)

A. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

B. Kudzu
For Time: [12min cap]
150 Toes to Bar
On the minute (starting at 0:00), perform 10 wall balls (20/14 @ 10/9ft) and a max set of toes to bar. Keeping this pace till you complete 150 total toes to bar or reach the time cap.

Score time to complete the WOD. Ex: 11:47 Rx
If time capped add 1 sec per rep remaining. Ex: 48 T2B left = 12:48

Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)

Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)

Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

THUR 05.21.26 Read More »

Workout of the Day (WOD)

A. AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)

B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Post rounds for the AMRAP. Ex: 6+32 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
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. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Score time to complete the WOD. Ex: 11:47 Rx
If time capped add 1 sec per rep remaining. Ex: 48 T2B left = 12:48

Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)

Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)

Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)

WED 05.20.26 Read More »

Workout of the Day (WOD)

A. E3M 15
3 Power Clean (touch and go)
2/2 Single leg take off box jumps

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)

Post rounds for the AMRAP. Ex: 6+32 Rx

TUES 05.19.26 Read More »

Workout of the Day (WOD)

A. AMRAP 8
Rounds of Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest (20/14)

B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run*
*Rx+= weight vest (20/14) on run

Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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…

A. E3M 15
3 Power Clean (touch and go)
2/2 Single leg take off box jumps

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.

MON 05.18.26 Read More »

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups

Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115#

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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…

“Kessel Row”
15 Minute AMRAP Partner WOD
Max distance meters row

Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)

1 partner working at a time on the row. Deadlift reps are team totals.

Score = Total meters rowed. Ex: 3103

“It’s not about the speed, it’s the distance!”

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. Bike Sprints
4 x 15/10 Calorie Echo Bike
-Rest 3 minutes between efforts
-Increase the speed each sprint
-Going for peak pace in the 3rd to 5th set

B. 3 Rounds [18min cap]
12/9 Cal Bike
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
25m Backward Sled Pull (135/90) (2 x 12.5m)
5 Sand Bag Cleans (150/100)

Post a time from fastest bike sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

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

FRI 05.15.26 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
30-20-10
Goblet Squats (50/35)
Push Ups
DB Box Step Overs (50/35) at 20″
Burpees

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

Post the rounds and reps completed. 6+20 Rx.

Upcoming Events

Thursday, May 14th 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!

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups

Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115#

THUR 05.14.26 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes practice L-sit hold progressions:
Complete 1 max L-sit Hold for time.
L-sit hold rings at 30” with feet above 30” box (straight legs) = Benchmark Rx Standard.
Rx+ L-sit palms on the floor

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
AMRAP 20
30-20-10
Goblet Squats (50/35)
Push Ups
DB Box Step Overs (50/35) at 20″
Burpees

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

Post the rounds and reps completed. 6+20 Rx.

WED 05.13.26 Read More »

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

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

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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

And coming tomorrow…

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

TUES 05.12.26 Read More »