Michael Aaron

Upcoming CFM Events

Friday 3/18:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email).
Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.

What is the most important part of the Wallball Shot?

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Viewing 16.4 Live Announcement at CFM

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.

And coming tomorrow…

Open 16.4: TBA

THUR 03.17.16 Read More »

Upcoming CFM Events

Friday 3/11:CFM Friday Night Lights 7-9pm.
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email).
Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total reps for AMRAP. Ex: 210#, 95.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.

WED 03.16.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

And coming tomorrow…

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.

Upcoming CFM Events

TUES 03.15.16 Read More »

Get to know our new Athlete Manager Stacy!

Stacy joined the CFM family in the summer of 2015 and will start full time this month. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy

Name: Stacy Scobel
How long coaching CrossFit? I started coaching in February of 2015.
Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics
Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit.
How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….)
Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit
Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit!
What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do
In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park
Favorite quote: “Comparison is the thief of joy”
Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

MON 03.14.16 Coach’s Spotlight: Stacy Read More »

Today’s schedule

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

Workout of the Day (WOD)

Open 16.3

A. Kipping Progressions: In 10 minutes work on progressions for kipping pullup, C2B pullup, and bar muscle up.

B. Open 16.3
7 Minute AMRAP

Rx
10 Power Snatch (75/55)
3 Bar Muscle ups

Scaled
10 Power Snatch (45/35)
5 Jumping Chest-to-bar Pullups

Group Class Scaling options for Bar Muscle-ups: C2B pullups 1:1, pullups 1:1, BBAP 1:1, ring rows, jumping C2B pullups.

Post total reps completed in the AMRAP. Ex: 87 Rx.

And coming Saturday…

Partner WOD:
For Time [28 Minute Time Cap]:

Open: 50 Cal Row + 50 V-ups**

Then…
5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Partner Carry

Close: 50 Cal Row + 50 V-ups**

All reps and distances are team totals.

At 3,2,1…go 1st partner starts on the row while the other begins v-ups. Athletes must switch rower every 10 cal but may partition the v-ups anyway. Only 1 partner working on v-ups at a time. Once the 50 cal and 50 v-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as either partner is carried the entire time but athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.

**Rx+ = 100 Cal Row + 100 V-ups

Post time to complete the workout. Ex: 23:20 Rx

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Richard Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 03.11.16 Open 16.3! Read More »

Upcoming CFM Events

Thursday 3/10:CFM Social and Open Week 3 Live Announcement of 16.3 at Yeah! Burger West Midtown 7:30-9pm.
Friday 3/11: CFM Friday Night Lights (FNL). Click for more details about the Open Competition. This Friday the Ladies of CFM will be competing for top spots in the Rx and Scaled division. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!

CFM Social at 7:30pm Thursday 3/10. We'll watch the 16.3 Open Announcement! — CFM Social at 7:30pm Thursday 3/10. We’ll watch the 16.3 Open Announcement!

You have a friend in every corner. Mike going for his final reps of overhead squats.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: Class Cancelled
7:30p: Viewing 16.3 Live Announcement at Yeah! Burger West Midtown

Workout of the Day (WOD)

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx

And coming tomorrow…

Open 16.3: TBA

THURS 03.10.16 Yeah! Burger Gym Social Tonight Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

And coming tomorrow…

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx

WED 03.09.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

At 12:00 complete 4 Rounds For Time:
200m sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
200m sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)

And coming tomorrow…

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

Upcoming CFM Events

Wednesday 3/9:Dunk Trunk and body composition testing CFM Gym 3pm-8pm (Rescheduled).
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday.
Friday 3/11:CFM FNL featuring the ladies 7-9pm.

TUES 03.08.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.

B. 5 Rounds for time [13 Minute Time Cap]:
15 Wallballs (20/14) (m = 10ft/11ft, w = 9ft/10ft)
12 Sumo Deadlift High Pull (m = 75/95, w = 55/65)
10 Push Press (m = 75/95, w = 55/65)

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)

Upcoming CFM Events

Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday.
Friday 3/11:CFM FNL featuring the ladies 7-9pm.

MON 03.07.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of the following triplet. If completed before 4 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean with descending rep scheme:
Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Additional Scaling Options for Classes:
Scaling T2B: K2A 1:1, T2R 1:1, Hanging Knee Raises 1:1, Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1 weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

In selecting which weights to go for the WOD select a weight ladder such that the 3rd round is below your 1RM Squat Clean OR (Power Clean + Front Squat). Either movement/combo is permitted.

Post total reps completed and tie break time for Double-unders. Ex: 259, 9:58 Rx

And coming Saturday…

Partner WOD
20 Minute AMRAP:
15 Push Jerks (m = 95/135, w = 55/95)
20 Burpee Box Jumps (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 Rx+.