CrossFit Midtown

06/05/2026

1RM POWER CLEAN 🥳

06/04/2026

Happy Friday Jr!

06/03/2026

Scale thrusters to 55% of 1 rep max thruster/push press.

Scale Pull-Ups
the pullups at 11-8-5 rep rounds
#1/3rd 7-5-3
BAP (barbell assisted pullups) or
ring rows

06/02/2026

06/01/2026

Part A is all about pacing! A fast pace! Choose a weight you are able to do touch and go for all of sn**ches! The burpees will be challenging at this volume, but athletes should find a steady pace of 1 rep every 3-6 seconds (10-20 per minute).

05/31/2026

We celebrated 14 years of CFM this weekend!

We want to thank every member, past and present, who has been part of this journey. You’ve shared victories, supported each other through losses, and turned a gym into a family. No matter how long it’s been since your last workout at CFM, you’ll always have a place here.

Thank you for 14 beautiful years. Once a part of CFM, always a part of CFM. ❤️💙

05/29/2026

We made it to Friday.. now get to the gym! 👏

05/28/2026

Pick a dumbbell weight you can do 30+ reps unbroken. It will be 100-180 DB sn**ch in the workout if you get 2-3 rounds every 5 minutes.

Scale DU (less than 60 sec)
DU (25-35)
DU+s (10-20)
Speed Step 1:1
Speed
Singles 1:1

Scale Bike (less than 60 sec)
15 cal > 67 cadence
12 cal > 58
9 cal > 50
7 cal < 50

Scale Burpees
Step Over
Reps 15 or 12 (< 90 sec)

05/27/2026

**Freestanding HS Hold**
Partner Spotting Freestanding Hold
Handstand Forearms on Plates
Handstand Facing Wall With 1 Leg 90° take foot off wall
Practice Kick Ups, Hold for 1-2 sec, and Bail w/ Cartwheel or Pirouette
Crane (straight arms)
Crow
Forearm Stand
Head Stand (tri pod -> elbows)
Frog (Head Stand w/ knees bent)

**Handstand Hold (wall)**
HS Facing Wall Nose Touching
Pike HS Hold
Pike Knees HS Hold
Wallwalk to 45 deg
Downward Dog Hold
Plank Hold

**Dead Hang L-sit Hold**
Level 1 (Tuck)
Level 2 (1 Leg Straight)
Level 3 (Straight Legs) = Rx for today’s WOD (toes above bottom of the hip)
Level 4 (Above Parallel)
If hangin on the pull up bars is an issue scale to rings for hanging or seated on the floor for V-sit.

**Scaling Pistol Hold**
On A Box
Heel Elevated
Band Assisted
Box Assisted
Flamingo
Split Squat
Squat Hold

05/26/2026

For Part B, you may alternate reps or complete 5-10 reps on the same are before switching on the HC&J. Scale to a weight you can do unbroken on 1 arm for 10+ reps.

Scale sit ups to 30 reps. < 2 minutes for the sit ups.

Scale box height or scale to step ups for BBJ.