CrossFit Midtown

08/31/2026

Thrusters are from the rack. Start around 65% and build to 90-95% to finish. This can be a heavy 2 rep, a new 2RM or match or beat a previous 1RM.

Scale the WB weight you can do unbroken for +30 reps. I recommend doing 5x15 or 15+6x10 with very short disciplined rest.

The goal is to complete 2 rounds scaled appropriately, but you’re gonna have to move your b***y to get there!

08/30/2026

Workout in style! 💪🏋🤩
New CFM T-shirt just dropped! DM us size and quantity to order your merch or add your name to the Pre-Order Form at the gym! Shipping $9.95 to any where in the USA or pick up at the gym. Option for CFM Crew socks available too (by a pack of 4 get 1 more free)! Pre-order now for a discount 8/30 through 8/31.
T-shirt Train Beyond The Standard
Regular price $35.00. Pre-sale $31.95
Sizes: S, M, L, XL (same fit as Yoda T-shirt)
Crew Socks
Regular price $20.00. Pre-sale $16.95
Sizes:
L/XL (Men’s 9–13 or Women’s 10+)
S/M (Women’s 6–10 or Men’s 5–9)

08/28/2026

🚨 Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.

08/28/2026

08/27/2026

**Scale Strict Pull Ups**
BAP (heels)
BAP (calves)
BAP (floor)
Ring Rows (1ft fwd, , or 1ft bk)

Start part A by the 0:15 mark. Start part B by the 0:35 mark. Then Part C. by 0:45 mark.

For part C.
**Scale pushups to the ground or to incline that you can do 15+ reps unbroken fresh.**
Reduce volume to 6-10.

08/26/2026

Toes To Bar (T2B) Scaling
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Heels to 90 (H2N)
Hanging Knee Raise (HKR)
Med Ball Sit Ups (6-20 #) (MBSU)
Straight Leg Raise (SLR)

Dumbbell sn**ch weight should be a weight you can go unbroken for 40 reps. A good strategy may be 20-20 to start.

Scale barbell weight to less than 75% of 1RM power sn**ch Rx > 160/115. At the end athletes may be doing 2-3 reps on HPS. At 75% or less you can do 5-10 reps unbroken fresh.

Select DB weight and box height you could do 20 reps unbroken fresh. A good strategy for step overs might be 15-15 or 12-10-8 descending.

08/25/2026

Athletes should look to increase weight on their deadlift each set. Starting at 50% 1RM and working up to 80-83% 1 RM for 5 reps Ex: 50-60-70-80-83%.

08/24/2026

**Scaling Strict HSPU**
Pike HSPU feet (deficit w/ 45 # plates)
Pike HSPU feet
Pike HSPU knees (deficit w/ 45 # plates)
Pike HSPU knees
Incline Pushups

**Scaling Handstand Walk**
HS Walk (minimum 5 feet distance)
HS Walk 2-4ft to the Wall (reps)
HS Plate taps facing away from the wall (HSPT) (10 # plate) (R+L=1)
HS Shoulder taps facing toward the wall (HSST) (R+L=1)
Around the World (AW) (180° = 1 rep)
Pike HS shoulder taps (Pike ST) (R+L=1)
Pike (knees) HS taps (PKN ST) (R+L=1)
Plank Shoulder Taps (Plank ST) (R+L=1)
HS Bear Crawl (BC) (hips above shoulders) 1:1

**Scale Wall Walk**
Nose, Chest and Toes w/ Hands 10” (Rx)
Scaled wall walk 36/30/24/20” (walk hands to scaled distance from wall)
Plank to Pike Handstand
Plank to down dog

**Scale run to 150m for mile > 8 minutes. Scale to 100m for mile > 10 minutes.**

08/21/2026

Heavy wallballs, anyone? 🤗🫠

08/20/2026

**For the WOD scale the deadlift to 65% or less of 5RM Deadlift.**
**Rx > 345/235**
This is a weight you could do 15+ reps unbroken. Recommend breaking sets 8-7 or 5-5-5.

Scaling Burpee Pull Ups. Rx = bar above reach
Burpee Pull Up (bar within reach)
Burpee Jumping Pull Up (bar below the wrist)
Burpees + Jumping Pull Ups