WOD

Workout of the Day (WOD)

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

Upcoming Events

Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! 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!

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- 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. EMOM 8
0:10-0:20 sec freestanding handstand hold

B. 3 Rounds: [18min cap]
15 Burpee Box Jump Overs (24/20”)
50 Double-unders
10 R-arm DB OH Lunges (50/35)
10 L-arm DB OH Lunges (50/35)

Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.

TUES 03.11.25 Read More »

Workout of the Day (WOD)

A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)

B. Shoulder Press
3-3-3-3
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%

Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#

Upcoming Events

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. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

MON 03.10.25 Read More »

Workout of the Day (WOD)

Open Workout 25.2 (22.3 Repeat)
For Time: [12min cap]
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (weight 3)

SCALING
Rx: Men (95/115/135), Women (65/75/85)

Scaled: Men (65/85/105), Women (45/55/65)
Single Unders
Jumping Pull-up, Pull-up, Chest-to-bar Pull-up

Foundation: (45/35) all sets
Single Unders or Jumping Jacks
Bent row (45/35), Jumping Pull-up, Jumping Chest-to-bar Pull-up

Post the time to complete or total reps completed. Ex: 9:40 Rx

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!

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
AMRAP 5-7-9
12 Burpee box jump-overs (24/20”)
100m KB Farmer’s Carry (53’s/35’s)
20/16 Cal Bike
Rest 1 minute between AMRAPs and continue where you left off.

All reps are team totals. 1 partner working at a time. Partition the reps any way. Both partners must walk 100m while 1 partner carry’s KBs.

Post rounds and reps. 100m = 10 reps. Ex: 7+24 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 Rounds For Time: [20min cap]
90 Air Squats
30 Russian Kettlebell Swings (53/35)
10 Power Snatches (135/95)

B. Power Snatch 5×1
In 10 minutes work up to a heavy single
-start at 60-70%
-build to 80-90% to finish
-Note this is after a workout so this does not have to be a PR
-if feeling good, and form allows working up beyond 90% or to a new 1RM

Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#

Sunday Schedule

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

FRI 03.07.25 Open 25.2 & FNL! Read More »

Workout of the Day (WOD)

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. Shoulder Press 5×2
EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# 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- 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 25.2 Predictions
Repeat 22.3
For Time: [12min cap]
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (weight 3)

Weights: 95/65, then 115/75, then 135/85

AMRAP 12
50 Double Unders
60 Wall Balls
50 Double Unders
40 Toes To Bar
50 Double Unders
20 Ring Muscle Ups

THUR 03.06.25 Read More »

Workout of the Day (WOD)

A. AMRAP 9
6 V-ups
9 Box Jumps (24/20)
1 Rope Climb*

*Athletes must wear long socks or shin protection for climbing rope.

B. EMOM 9
Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest

Post rounds and reps for AMRAP and fewest reps of push-ups. Ex: 8+8 Rx, 24 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…

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

WED 03.05.25 Read More »

Workout of the Day (WOD)

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

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. AMRAP 9
6 V-ups
9 Box Jumps (24/20)
1 Rope Climb*

*Athletes must wear long socks or shin protection for climbing rope.

B. EMOM 9
Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest

Post rounds and reps for AMRAP and fewest reps of push-ups. Ex: 8+8 Rx, 24 Rx

TUES 03.04.25 Read More »

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

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

Today’s schedule

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

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

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