WOD – Page 2 – CrossFit Midtown

Workout of the Day (WOD)

A. Clean
1-1-1-1-1-1-1

B. EMOM 8
Min 1: :20 hanging L-sit hold
Min 2: 5 ATYT raises (5/2.5)

Post load for the clean. Ex: 310#

Upcoming Events

Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout. Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.gofundme.com/CFM31HEROES2026

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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

MON 08.03.26 Read More »

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

Upcoming Events

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:00-7:00p: CFM Social & Happy Hour at Apres Diem!
7:20p: Spider-Man: Brand New Day Premiere!!

And coming Saturday…

Partner WOD
For Time: [18min cap]
24 Sandbag Squats (150/100)
60 Wall Balls (20/14 at 10/9 ft)
120 Double Unders
400m Run (Together)
Then..
2 Rounds
12 Sandbag Squats
30 Wall Balls
60 Double Unders

All the reps team totals. 1 partner working at a time expect both partners run together. Partition the rounds and reps any way.

Post the time for the WOD. Ex: 14:40 Rx

Saturday Schedule

7:00a: Open Gym- Michael
8:00a: Open Gym- Jeannette
9:00a: All Levels CrossFit- Jeannette
8:30a-1:30p: CFM Day at Rise Up!

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

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

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- CFM Staff
11:40a: Yoga- Cancelled

FRI 07.31.26 Spider-man Premiere Friday! Rise Up on Saturday! Read More »

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

Upcoming Events

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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: Weightlifting- David

And coming tomorrow…

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

THUR 07.30.26 Read More »

Workout of the Day (WOD)

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

Upcoming Events

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

WED 07.29.26 Read More »

Workout of the Day (WOD)

A. Back Squat
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

Upcoming Events

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

TUES 07.28.26 Read More »

Workout of the Day (WOD)

A. For Time [15min cap]
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Shoulder to Overhead (65% 1RM C&J)

B. Stretching
1:00 barbell calf smash/side
1:00 calf stretch/side
1:00 scorpion stretch/side
1:00 thread the needle stretch/side

Post time for WOD and load. Ex: 6:40 Rx 185#

Upcoming Events

Sunday, July 26th CrossFit Games Finale watch party at CFM 2-6 pm

Friday, July 31st Spider-Man: Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Back Squat
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

MON 07.27.26 Read More »

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael

And coming Saturday…

Spider-Man, Punisher & Hulk!
Team of 3

Wear your favorite superhero shirt or CFM shirt (not all heroes wear capes) and get ready for a challenging Superhero WOD!

For Time: [40min cap]

Spider-Man
4 Rounds
3 Rope Climbs *
6 Wall Walks
9 Burpee Box Jump Overs (30/24)

Punisher
3 Rounds
12 Devil’s Press (50’s/35’s)
36 DB Bench Press (50’s/35’s)
12 Burpee Box Jump Overs (24/20)

Hulk
2 Rounds
15 Deadlift (275/185)
75m Sled Push (370/280)
15 Burpee DB Step Over’s (50’s/35’s at 20)

All reps and distances are team totals. One teammate working at a time. Partition the rounds and reps any way. Only 1 athlete may be laying on the floor during wall walks.

* Athletes must wear long socks or shin protection to climb ropes.

Post time to complete the 3 Superhero Mini WODs! Ex: 32:31 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Hailey
11:00a: All Levels CrossFit- Michael
12:10a: Yoga- Michael

And coming Sunday…

EMOM 32 (50 sec work: 10 sec rest)
Min 1: Seated DB Arnold Press (50’s/35’s)
Min 2: Single Arm KB Row (R+L=1) (53/35)
Min 3: 150m Run
Min 4: Cal Bike
Min 5: Hand Release Push-Ups
Min 6: Strict Chin Ups
Min 7: 150m Run
Min 8: Cal Row

Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row.
Ex: 8,7,12,10,6,15 Rx.

Sunday Schedule

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

FRI 07.24.26 Spider-Man Partner WOD Saturday! Read More »

Workout of the Day (WOD)

Chippy Chipperooski
AMRAP 20
45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 Toes To Bar)

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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: Weightlifting- David

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

THUR 07.23.26 Read More »

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
11:45a: All Levels CrossFit- Michael
1:00p: Open Gym- Cancelled
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 Toes To Bar)

WED 07.22.26 Read More »

Workout of the Day (WOD)

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!