WOD – CrossFit Midtown

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!

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
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael

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)

Chippy Chipperooski
AMRAP 20
45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 Toes To Bar)

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

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- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

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

THUR 07.23.26 Read More »

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

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

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

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

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
11:45a: All Levels CrossFit- Michael
1:00p: Open Gym- Cancelled
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…

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 Toes To Bar)

WED 07.22.26 Read More »

Workout of the Day (WOD)

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 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

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

And coming tomorrow…

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

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

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

TUES 07.21.26 Read More »

Workout of the Day (WOD)

A. AMRAP 18
90 Double Unders
30 Burpee Pull Ups
90 Double Unders
25 Chest To Bar Pull Ups
90 Double Unders
20 Bar Muscle Ups
90 Double Unders
15 Burpee Bar Muscle Ups

B. EMOM 6
Min 1: 30 sec Elbow Plank
Min 2: 10-30 Bicycles (R+L=1)

Post total reps for the WOD. Ex: 548 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

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- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael

And coming tomorrow…

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

MON 07.20.26 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.

Sunday Schedule

9a: Weightlifting- Michael
10:30a STAMINA Back Lab- Dr. Jones
11:30a: All Levels CrossFit- Michael
12:30-1:00p: Yoga- Michael

FRI 07.17.26 Odyssey Partner WOD Saturday! Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

Upcoming Events

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

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- Isabelle
6:00p: All Levels CrossFit- Isabelle
7:00p: Weightlifting- Michael

And coming tomorrow…

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

THUR 07.16.26 Bring-A-Friend Day!! Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

Upcoming Events

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 tomorrow…

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

WED 07.15.26 Read More »

Workout of the Day (WOD)

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

Upcoming Events

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

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

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

TUES 07.14.26 Read More »

Workout of the Day (WOD)

A. Squat Cleans
E2M 12
Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Squat Clean (position 2)
3-2-1-1
Add weight each set

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

Upcoming Events

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

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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael