Michael Aaron

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

CFG Open 14.3
AMRAP 8
10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)

10 Deadlifts (135/95)
15 Deadlifts (185/135)
20 Deadlifts (225/155)
25 Deadlifts (275/185)
30 Deadlifts (315/205)
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

And coming Saturday…

Partner WOD
AMRAP 12
800m Run (200m relay)
60 Slam Balls (30/20)
40 Toes to Bar
-3 Minute Rest-
AMRAP 12
80 Cal Row (20/16 calorie relay)
60 Kettlebell Goblet Squats (53/35)
40 Single Arm Overhead Lunges (53/35)(Each Partner)

Post rounds and reps completed during each AMRAP. Ex: 1+2 Rx, 1+48 Rx

Saturday Schedule

9a: Open Gym- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.21.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx

And coming tomorrow…

CFG Open 14.3
AMRAP 8
10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

THURS 12.20.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both

B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders

Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx

And coming tomorrow…

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx

WED 12.19.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
21-18-15-12-9
Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)

Post time to complete WOD. Ex: 20:34 Rx

And coming tomorrow…

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both

B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders

Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx

TUES 12.18.18 Read More »

Abs are made during the winter…and kitchen

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean & Core Complex
5 sets increasing weight
Hang Power Clean + Power Clean
15 sec L-Hang (after each complex)

B. Don’t Forget the Jerk
AMRAP 6
1 Clean & Jerks (155/105)
2 Front Rack Lunges (155/105)
3 Clean & Jerks
4 Front Rack Lunges
5 Clean & Jerks
6 Front Rack Lunges
…continue pattern until cap

Post heaviest weight for complex and rounds+reps completed during WOD. Ex 205#, 6+2 Rx

And coming tomorrow…

For Time
21-18-15-12-9
Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)

Post time to complete WOD. Ex: 19:47 Rx

CFM Upcoming Events

Wednesday, December 18th: Skill Workshop with Coach Mike. Come and start getting prepared for the 2019 Open! Workshop will take place at 6:30p and run for 1 hour.

MON 12.17.18 Read More »

CFM Holiday Party is going down tonight at 7:30p!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

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
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

Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx

And coming Saturday…

A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12

B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat

Post rounds and reps completed during AMRAP. Ex: 8+5 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…

A. Rope Climb Technique
Max Rope Climbs in 1min

B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round

Post time to complete WOD. Ex: 12:34 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.14.18 – Holiday Party! Read More »

Today’s schedule

Workout of the Day (WOD)

Bring-A-Friend Day
Thunder Buddies
AMRAP 25
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Burpees
25 Synchro Air Squats
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Hand Release Push Ups
25 Synchro Slam Balls (30/20)
1:00 Synchro Plank

Post rounds and reps completed during AMRAP. Ex: 2+75 Rx

And coming tomorrow…

12 Days Of Fit-mas
completed like the song (1, 1-2, 1-2-3, ect)
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
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

Post time to complete 12 Days of Fit-mas. Ex: 20:15 Rx

THURS 12.13.18 – Bring-A-Friend Day! Read More »

Holland showing the kip, the pull, the turn over.

Today’s schedule

Workout of the Day (WOD)

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
AMRAP 8
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during AMRAP. Ex: 4+1 Rx

And coming tomorrow…

Post time to rounds and reps completed during AMRAP. Ex: 2+75 Rx

WED 12.12.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 185#, 15:34 Rx

And coming tomorrow…

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
8 min AMRAP
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during 8 min AMRAP. Ex: 4+1 Rx

TUES 12.11.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
76% of 1RM Front Squat For Both

B. Megan
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders

**It’s Megan’s last week at CFM :[. Make sure to give her a hug and wish her well before she leaves!**

Post weight used for squats and time to complete WOD. Ex 225# Rx, 9:34 Rx

And coming tomorrow…

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 205#, 16:45 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party is this Friday! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don’t forget to bust out those ugly holiday sweaters ;]

MON 12.10.18 Read More »