Michael Aaron

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch: In 15 minutes work up to a heavy single for 3 sets at 85% of 1RM.

B. 5 Rounds For Time: [12 Minute Time Cap]
10 Toes to bar
10 Power Snatch (m = 45/65/75, w = 35/45/55)
10 Wallballs (20/14) to 10ft

Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.

And coming tomorrow…

A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups

B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch

Post time for the WOD. Ex: 10:14 Rx.

Upcoming CFM Events

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

TUES 01.02.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

And coming Saturday…

“Firebird”
4 Rounds For Time [24 Minute Time Cap]:
300m Run
50 Pushups
5 Squat Snatch (70% 1RM)

Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.

Post time to complete the WOD. Ex: 18:49 at 105# 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- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Lana
Evening classes cancelled for New Year’s Eve!

Monday Schedule

Closed for New Year’s!

FRI 12.29.17 Read More »

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge today, Thursday 12/28 at 11:59pm!! Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)

Post time for the WOD. Ex: 21:34 L3.

And coming tomorrow…

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

THUR 12.28.17 Early Registration For 2018 Lurong Nutrition Challenge Read More »

You always get a good workout; sometimes the workout gets you good too!

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

And coming tomorrow…

2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)

Post time for the WOD. Ex: 21:34 L3.

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

WED 12.27.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Anthony

Workout of the Day (WOD)

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [16 Minute Time Cap]:
50 Air Squats
7 Bar muscle-ups*
10 Hang power snatch (m = 65/95/135, w = 45/65/95)

*Scale BMU to chest to bar, pull ups, barbell assisted pull ups 1:1, or ring row 10 reps/rd

Score total time to complete WOD. Ex: 12:21 L3.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

Upcoming CFM Events

TUES 12.26.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Push Press: 2-2-2-2-2 increasing

B. 3 Rounds For Time [9 Minute Time Cap]
200m Run
7 Kettlebell Push Press (m = 20/24/32’s, w = 12/16/24’s)
14 Ring Rows

Post load for Push Press and time for WOD. Ex: 235#, 6:08 Rx.

And coming Saturday…

Teams of 2
20 Minute AMRAP
5 Power Clean (m = 105/135/165, w = 75/95/115)
10 Toes to Bar
15 Air Squats

Partners complete full rounds before alternating.

Score rounds + reps completed in AMRAP. Ex: 14+8 L3.

Saturday Schedule

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

Sunday Schedule

Closed for Christmas Eve!

FRI 12.22.17 Read More »

Mr. Anderson and Mr. Holland partner straddle stretch

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Super Squat Hip Sequence

B. Back Squats: Complete 1 set every 2 minutes and 30 seconds
2 sets of 5 reps at 75%
3 sets of 3 reps at 80%
5 sets of 1 reps at 85%

Post loads for squat. Ex: 315, 330, 350

And coming tomorrow…

A. Push Press: 2-2-2-2-2 increasing

B. 3 Rounds For Time [9 Minute Time Cap]
200m Run
7 Kettlebell Push Press (m = 20/24/32’s, w = 12/16/24’s)
14 Ring Rows

Post load for Push Press and time for WOD. Ex: 235#, 6:08 Rx.

THUR 12.21.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Super Squat Hip Sequence

B. Back Squats: Complete 1 set every 2 minutes and 30 seconds
2 sets of 5 reps at 75%
3 sets of 3 reps at 80%
5 sets of 1 reps at 85%

Post loads for squat. Ex: 315, 330, 350

Upcoming CFM Events

WED 12.20.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Tabata This!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.

And coming tomorrow…

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

Upcoming CFM Events

TUES 12.19.17 Read More »

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Toes to bar: Complete 1 set of max reps. Scale to: Knees touching arms (KTA), Toes to short Rings (T2SR), Toes to Rings (T2R), Hanging Knee Raise (HKR), Situps w/ Medball (20/14).

B. 5 Rounds For Time [7 Minute Time Cap]
5 Back Squats (70% of 1RM)
10 Situps w/ Medball (20/14)

Post reps for toes to bar and load and time for WOD. Ex: 33, 275#, 4:10 Rx.

And coming tomorrow…

“Tabata This!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.

MON 12.18.17 Read More »