WOD

Workout of the Day (WOD)

A. Squat Snatch + Overhead Squat
5 sets:
1 squat snatch + 2 overhead squats
Complete 1 set every 2:30
Increase weight as form allows
Stay at the same weight for the final 3 sets
Start at 65% build to 75% of max snatch or OHS (which ever lighter)
This should not be a max complex
Ex: 65-70-75-75-75%

B. 3 Rounds For Time: [20min cap]
400m Run
21 Overhead Squats (95/65)
12 Chest-to-bar Pull-ups

Post load for snatch complex and time for the WOD. Ex: 160#

Upcoming Events

Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well 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 20th 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- 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Rep Rounds For Time: [14min cap]
21-18-15-12-9-6-3
Deadlifts (120/85)
*Complete 2 wall walks after each set

B. EMOM 12
Min 1: 30 sec Double Unders
Min 2: 20 1-arm KB front-rack march
Min 3: Rest

Post time for the WOD and total Double unders. Ex: 7:41 Rx, 202

MON 03.03.25 Read More »

Workout of the Day (WOD)

Open Workout 25.1
AMRAP 15
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
30′ walking lunge (2×15’)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Rx (50/35), must jump over db
Scaled (35/20), must jump over db
Foundations (20/10) or lighter, step over db, 10 lunges in place

Post the total reps completed for the WOD. Ex: 226 Rx

Upcoming Events

Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well 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- 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- Javi
5:00p: All Levels CrossFit- Javi
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- Liza
12:15p: Yoga- Michael

FRI 02.28.25 Open 25.1 & FNL! Read More »

Workout of the Day (WOD)

EMOM 25
Min 1: Sit-Ups
Min 2: KB Sumo Deadlift High Pull (53/35)
Min 3: 3-5 Power Box Jumps**
Min 4: Cossack Squat or Stretch
Min 5: Cal Bike

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

Score fewest reps completed for each movement in the minute and the height of jumps.
Ex: 12, 12, 3, 8, 10 Rx at 24, 30, 33, 36, 38″

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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Open Gym- Michael

And coming tomorrow…

Open Workout 25.1 Predictions
AMRAP 10
Lateral Burpee Box Jump Overs (24/20)

AMRAP 12
50 Deadlift (135/95)
50 Bar Facing Burpees
40 Clean (135/95)
40 Bar Facing Burpees
30 Ground-To-Overhead (135/95)
30 Bar Facing Burpees

THUR 02.27.25 Read More »

Workout of the Day (WOD)

A. Clean Complex Every 1:30 for 5 sets
1 Hang Power Clean
1 Power Clean
Start at 70% and increase to 80%
This should not be a rep max as the rest time is short
Ex: 70-75-80-80-80%

B. 3 Rounds [20min cap]
15 Chest-to-bar Pull-ups
20 Hand Release Push Ups
400m Run

Post load for clean complex and time for the WOD. Ex: 235#, 12:49 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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- Kevin
8:00p: Weightlifting- David

And coming tomorrow…

EMOM 25
Min 1: Sit-Ups
Min 2: KB Sumo Deadlift High Pull (53/35)
Min 3: 3-5 Power Box Jumps**
Min 4: Cossack Squat or Stretch
Min 5: Cal Bike

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

Score fewest reps completed for each movement in the minute and the height of jumps.
Ex: 12, 12, 3, 8, 10 Rx at 24, 30, 33, 36, 38″

WED 02.26.25 Read More »

Workout of the Day (WOD)

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

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 reps of wall balls completed and total double unders completed. Ex: 84 Rx, 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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Clean Complex Every 1:30 for 5 sets
1 Hang Power Clean
1 Power Clean
Start at 70% and increase to 80%
This should not be a rep max as the rest time is short
Ex: 70-75-80-80-80%

B. 3 Rounds [20min cap]
15 Chest-to-bar Pull-ups
20 Hand Release Push Ups
400m Run

Post load for clean complex and time for the WOD. Ex: 235#, 12:49 Rx

TUES 02.25.25 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

And coming tomorrow…

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

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 reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.

MON 02.24.25 Read More »

Workout of the Day (WOD)

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

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 rounds and reps for the AMRAP. Ex: 6+12 Rx

Upcoming Events

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

Today’s schedule

And coming Saturday…

Partner WOD
3 Rounds [30min cap]
30 Chest-to-bar Pull-ups
20 Bar Facing Burpees
400m Run Relay
30 Deadlift (225/155)
20 Bar Facing Burpees
1200/1000m Bike Relay

All the reps and distances are team totals. One partner working at a time. Partition the rounds and reps any way.

Post time for the WOD. Ex: 23:20 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. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
12 GHD Sit Ups
150m DB Farmer’s Carry (50’s/35’s)

Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx

Sunday Schedule

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

FRI 02.21.25 Read More »

Workout of the Day (WOD)

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

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

Upcoming Events

Thursday, February 20th 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

And coming tomorrow…

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

Post rounds and reps for the AMRAP. Ex: 6+12 Rx

THUR 02.20.25 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#