WOD – CrossFit Midtown

Workout of the Day (WOD)

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s 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…

Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. EMOM 12
Min 1: 200m Run
Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15)
Min 3: Rest

B. 3 Rounds Each Station (1:30 work: 0:30 rest)
Station 1: 100m KB Farmers Carry (53’s/35’s)
Station 2: 22 DB Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Station 3: 100m KB Front Rack Carry (53’s/35’s)
Station 4: 22 DB Front Rack Lunges (50’s/35’s)

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.16.26 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

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

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s 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- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

THUR 10.15.26 Bring-A-Friend Day!! Read More »

Workout of the Day (WOD)

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12:00p: 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… Bring-A-Friend Day!!

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

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

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

WED 10.14.26 Read More »

Workout of the Day (WOD)

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

Upcoming Events

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
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. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

TUES 10.13.26 Read More »

Fall is here y’all! CFM October Events!!

Workout of the Day (WOD)

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

Post reps for pull ups, and rounds and reps for the WOD or time if completed. Ex: 11-9 Rx+, 8+4 Rx.

Upcoming Events

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

MON 10.12.26 Read More »

Workout of the Day (WOD)

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)

At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

Upcoming Events

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming Saturday…

Princess Bride Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

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

Post total reps completed. Ex: 320 Rx
#isurvivedthefireswamp #asyouwish #brutesquad #preparetoWOD #partnerWOD

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. Bench Press 3×5
3 sets of 5 reps at 75% 1RM

B. 5 Rounds:
In a 2 minute window complete…
15 KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees
Max Calorie Bike (Rx+ Ski)
-Rest 2 minutes between rounds

Post load for bench and total calories from bike. Ex: 205#, 72 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.09.26 Read More »

#tbt Coach Hailey working on building pull-up strength with barbell assisted pull-ups (BAP)

Workout of the Day (WOD)

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

Upcoming Events

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming tomorrow…

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)

At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

THUR 10.08.26 Read More »

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4M for 4 sets each for time: [16min total]
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming tomorrow…

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

WED 10.07.26 Read More »

Workout of the Day (WOD)

A. Squat Waves E3M 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming tomorrow…

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4M for 4 sets each for time: [16min total]
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

TUES 10.06.26 Read More »

GA voter registration deadline is today, Monday, October 5th! Check your status today and make a plan to vote! Exercise your rights!!

Workout of the Day (WOD)

A. Check GA Voter Registration
Teams of 2-3
4 minute warm-up cal echo bike
-1 partner working at a time while the others check their GA voter registration.
-Optionally check before class starts! So you can get more time rotating with partners on the bike.
-Make a plan to register to vote before leaving the gym today if you need to!
-If you are unable to register, help and enourage others to exercise their right to vote!
-Deadline to register is Monday, October 5th.

*Score total cals in SugarWOD along with teammates

B. “Miami Rain”
Rx
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
AMRAP 16
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming tomorrow…

A. Squat Waves E3M 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

MON 10.05.26 GA Voter Registration Deadline Today + Miami Rain Benchmark! Read More »