All posts by Michael Aaron

FRI 12.04.20

By | Partner WOD, WOD, Yoga | No Comments

Lia


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1: 4 Box Jumps (36/30")
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest

At Home
A. Alt DB Tempo Curls

3 sets of 10 reps (5 each side) w/ 3 sec negative

B. EMOM 16
Min 1: 4 Single Leg Hop w/ Switch (R+L=1)
Min 2: 3/3 DB Hang Squat Snatch (50/35)
Min 3: Max DB Facing Burpees
Min 4: Rest

Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx



And coming Saturday...

In a 15 Minute Window
Complete:

120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex

Power Clean + Hang Squat Clean + Jerk

At Home
In a 15 Minute Window
Complete:
1600m Run
and
4 Rounds
25 Broad Jumps (4/3’)
20 DB Squats (50’s/35’s) or 30 Lateral Lunges
In Time Remaining…
AMRAP

1 Devil’s Press (50’s/35’s)
1 DB Thruster (50’s/35’s)

While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at any time.

Post time for the WOD and weight for complex Ex: 7:45 Rx, 225#, 245#



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Bench
3-3-3-3

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run
15 Weighted Straight Leg Sit ups (45/25)
300m Run

At Home
A. DB Glute Bridge Floor Press

3 sets of 8-12 reps

B. 3 Rounds [18min cap]
5/5 Single Arm Glute Bridge Floor Press (50/35) or 12/9 Push Ups
300m Run
15 Weighted Straight Leg Sit ups (50/35) or 20 Straight Leg Raises
300m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

THUR 12.03.20

By | WOD | No Comments

Practicing handstand balance progressions with headstands


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Power Clean + Power Jerk
5-4-3-2

B. Partner WOD
AMRAP 20

12 Power Cleans (135/95)
18 Toes to Bar
24 Wall Balls (20/14)

At Home
A. DB Power Clean + DB Power Jerk

4-6-8-10

B. Partner WOD
AMRAP 20

12 DB Power Cleans (50’s/35’s) or Single Leg Hop w/ Switch (R+L=1)
18 V-Ups
24 Bow-tie Thrusters (50/35) or Squat Jump 180°

Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 14 + 8 Rx.


And coming tomorrow...

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1: 4 Box Jumps (36/30")
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest

At Home
A. Alt DB Tempo Curls

3 sets of 10 reps (5 each side) w/ 3 sec negative

B. EMOM 16
Min 1: 4 Single Leg Hop w/ Switch (R+L=1)
Min 2: 3/3 DB Hang Squat Snatch (50/35)
Min 3: Max DB Facing Burpees
Min 4: Rest

Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx


WED 12.02.20

By | WOD | No Comments

Hailey leveling up her pistols in 2020


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
9 Burpees
12 Double DB Snatch (50's/35's) or Push Up+Squat Jump
20 Pistols

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx


And coming tomorrow...

A. Power Clean + Power Jerk
5-4-3-2

B. Partner WOD
AMRAP 20

12 Power Cleans (135/95)
18 Toes to Bar
24 Wall Balls (20/14)

At Home
A. DB Power Clean + DB Power Jerk

4-6-8-10

B. Partner WOD
AMRAP 20

12 DB Power Cleans (50’s/35’s) or Single Leg Hop w/ Switch (R+L=1)
18 V-Ups
24 Bow-tie Thrusters (50/35) or Squat Jump 180°

Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 14 + 8 Rx.

TUES 12.01.20

By | WOD | No Comments

Scott O


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

At Home
A. Single Leg DB Deadlift or Airplane

3 sets of 5/5 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 DB Overhead Squats (50/35) or Lateral Lunge
50 Double Unders
400m Run
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx


And coming tomorrow...

A. 4 Rounds [16min cap]
9 Burpees
12 Double DB Snatch (50's/35's) or Push Up+Squat Jump
20 Pistols

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx


MON 11.30.20

By | WOD | No Comments

Luke


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squats
1 x 3 @ 75%
1 x 2 @ 80%
3 x 2 @ 85%

B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

At Home
A. DB Tempo Bulgarian Split Squats

5 sets of 5/5 at 32X1

B. EMOM 12
Min 1: DB Tempo Bent Row at 3011
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

Post load for squat and and total pull ups. Ex: 295#, 64 Rx.


And coming tomorrow...

A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

At Home
A. Single Leg DB Deadlift or Airplane

3 sets of 5/5 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 DB Overhead Squats (50/35) or Lateral Lunge
50 Double Unders
400m Run
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

FRI 11.27.20

By | Partner WOD, WOD, Yoga | No Comments

Gavin


Today's schedule

6:15a: All Levels CrossFit- Carlie
7:30a: All Levels CrossFit- Carlie
8:45a: Open Gym- Carlie
10:45a: All Levels CrossFit- Jeannette
12n: All Levels CrossFit- Jeannette
12n: Zoom CrossFit- Jeannette
1:15p: Open Gym- Jeannette

Workout of the Day (WOD)

A. EMOM 20
Min 1: Cal Row
Min 2: Overhead Squat (50% 1RM)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. EMOM 20

Min 1: 150m run or Double Unders
Min 2: DB Overhead Squat (50/35)

Score the fewest cals and squats completed in the EMOM. Ex: 15, 8 @ 115#.



And coming Saturday...

Partner WOD [20min cap] 3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

At Home
Partner WOD [20min cap] 3 Rounds

20 DB Single Leg Deadlift (50’s/35’s) or Airplanes
18 Handstand Push Ups
-1min rest-
4 Rounds
15 DB Power Clean (50’s/35’s) or 20 Squat Jumps 180°
15 Straight Leg Raises
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35) or 1-Arm Sprawl
12 DB Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 Rx.



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

Partner WOD [27min cap] 3 Rounds
500m Row
180 Double Unders
16 Chest to Bar Pull Ups*
21 Burpee Box Jump Overs (24/20)

*Rx+=10 Bar Muscle Ups

At Home
Partner WOD [27min cap] 3 Rounds

400m Run
180 Double Unders
20 DB Bent Row (50’s/35’s) or Pulling Movement
21 Burpee Broad Jumps (4/3’)

Post time for the WOD Ex: 22:19 Rx+


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

WED 11.25.20

By | WOD | No Comments

Hailey and Megan


Thanksgiving Schedule


Thur: CFM Closed. Happy Thanksgiving!
Fri: Morning and Noon Classes only
Sat & Sun: Regular schedule

Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold

At Home
A. DB Tempo Squat 43X1

2-3-4-5-6

Post load for squat. Ex: 355#


And coming tomorrow...

CFM Closed for Thanksgiving
At Home
4 Rounds

15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.