WOD

Workout of the Day (WOD)

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

Upcoming Events

Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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…

“Open Waves”
4 sets with each set in a 7 minute window. Rest 1 minute between sets:

Sets 1 and 3
2 Rounds For Time: [7min cap]
15 DB Bench Press (50’s/35’s)
20 Alt DB Snatch (50/35)
30 Box Jump Overs (24/20)
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Sets 2 and 4
2 Rounds For Time: [7min cap]
5 Wall Walks
15 Burpees To Target (above reach)
20/16 Cal Row
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Post the time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 5:45, 5:40, 5:39, 5:59 Rx

Workout of the Day (WOD)

A. E3MOM 12
Min 1: 4 Turkish Get Ups
Min 2: 8 Strict Chin Ups
Min 3: Rest

B. Partner WOD
10 Rounds [20min cap]
15 Wallballs (20/14 at 10/9ft)
10 Burpees Over Bar
5 Power Clean (155/105)

Score time for the WOD. Ex: 13:49 Rx

Today’s schedule

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…

AMRAP 20
4-8-12-16-20-24-28-32-…
Burpee Pull-ups
1-Arm DB Hang C&J (50/35)
20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round

Post the rounds and reps completed. Ex: 6+15 Rx

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Today’s schedule

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

And coming tomorrow…

A. E3MOM 12
Min 1: 4 Turkish Get Ups
Min 2: 8 Strict Chin Ups
Min 3: Rest

B. Partner WOD
10 Rounds [20min cap]
15 Wallballs (20/14 at 10/9ft)
10 Burpees Over Bar
5 Power Clean (155/105)

Score time for the WOD. Ex: 13:49 Rx

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Workout of the Day (WOD)

Partner WOD
3 sets
AMRAP 4
40 Double Unders
8 1-Arm Devil’s Press (50/35)
Rest 1 minute.
AMRAP 4
10/8 Cal Bike
12 Toes to Bar
Rest 1 minute and continue each AMRAP where you left off.

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

Score rounds and reps for each AMRAP.
Ex: 12+32, 13+5 Rx

Today’s schedule

12n: All Levels CrossFit- Kevin
1:00p: Open Gym- Kevin

And coming Saturday…

A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off

All reps are team total. 1 partner working at a time. Partition rounds and reps any way.

B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch

Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 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. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 at 135#

Sunday Schedule

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

We wish you a healthy, happy 2026 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

At Home Workout of the Day (WOD)

Christmas Eve: Gym Closed

At Home Workout
For Time
100 Air Squats
4 minute Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)

Post time for the WOD. Ex: 12:25 Rx

Holiday Schedule

Tues: Morning, Noon, and 5:00p class only.
Wed: Christmas Eve! Gym Closed.
Thu: Christmas!! Gym Closed.
Fri: Noon class only.
Sat: Back to regular schedule.

And coming tomorrow…

Christmas Day: Gym Closed

At Home Workout
12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time for the WOD. Ex: 18:20 Rx

And coming Friday…

Partner WOD
3 sets
AMRAP 4
40 Double Unders
8 1-Arm Devil’s Press (50/35)
Rest 1 minute.
AMRAP 4
10/8 Cal Bike
12 Toes to Bar
Rest 1 minute and continue each AMRAP where you left off.

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

Score rounds and reps for each AMRAP.
Ex: 12+32, 13+5 Rx

Workout of the Day (WOD)

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

Holiday Schedule

Tues: Morning, Noon, and 5:00p class only.
Wed: Christmas Eve! Gym Closed.
Thu: Christmas!! Gym Closed.
Fri: Noon class only.
Sat: Back to regular schedule.

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- Hailey
5:00p: All Levels CrossFit- Hailey

And coming tomorrow…

CFM CLOSED
At Home Workout
For Time
100 Air Squats
4 minute Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)

Post time for the WOD. Ex: 12:25 Rx