WOD

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 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!

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- 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…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.17.25 Read More »

Workout of the Day (WOD)

17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), Foundation weight (45/35)
**Scale Jump Rope**
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles

Post time for the WOD. Ex: 11:10 Rx.

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: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

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

FRI 02.14.25 Read More »

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD [20min cap]
2 Rounds
40/32 Cal Row
35 Med Ball Sit Ups (20/14)
30 Burpee Box Jump Overs (24/20″)

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching.

Post time for 500m Row and time for the WOD
Ex: 1:36, 15:40 Rx

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

And coming tomorrow…

17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), Foundation weight (45/35)
**Scale Jump Rope**
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles

Post time for the WOD. Ex: 11:10 Rx.

THUR 02.13.25 Read More »

Workout of the Day (WOD)

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

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: Open Gym- Michael

And coming tomorrow…

A. 500m Row

B. Partner WOD [20min cap]
2 Rounds
40/32 Cal Row
35 Med Ball Sit Ups (20/14)
30 Burpee Box Jump Overs (24/20″)

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching.

Post time for 500m Row and time for the WOD
Ex: 1:36, 15:40 Rx

WED 02.12.25 Read More »

Workout of the Day (WOD)

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

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…

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

TUES 02.11.25 Read More »

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.

Today’s schedule

And coming tomorrow…

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

MON 02.10.25 Read More »

Workout of the Day (WOD)

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

Today’s schedule

And coming Saturday…

Partner WOD
“Big Brad”
AMRAP 30
150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds and reps completed in the WOD. Ex: 2+302 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. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

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

FRI 02.07.25 Read More »

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row

Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.

Today’s schedule

And coming tomorrow…

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

THUR 02.06.25 Read More »