Michael Aaron

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion! — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to unleash your inner Champion!

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

Test You Limits. Then Break Them!

We invite you to take on the 7 week Championship Challenge.

The Lurong Living Championship Challenge was created to accomplish 3 main goals.

First, it is a service to our members to provide a platform to track nutrition, set goals, and be accountable for working out regularly. The Challenge also lets our coaches at CFM focus on doing what we do best: coaching, inspiring, and encouraging our members to reach the next level.

Second, the Challenge offers the opportunity for CrossFitters to compete on the same playing field, no matter their skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that all members of our gym will be challenged and be pushed to reach new levels.

The third reason we are participating in the Lurong Living Championship Challenge is to unify our community. Not only can all levels of athletes compete together but our gym will be competing against other gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.

We are all in this together, and the Challenge and online platform was methodically designed to help us see real, sustainable change in our body, health, and performance.

Cary working to get a few inches lower on his overhead squat

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

THUR 09.10.15 Lurong Challenge Starts Next Week! Read More »

Today’s schedule

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

Workout of the Day (WOD)

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

B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Mountain Climbers (R+L=1)

**Scale Speed Step (1:1) or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.

WED 09.09.15 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- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

5 Rounds
15 Box Jumps (24/20) (step downs only)
10 Medball Power Slams (20/14)
5 Pushups

Post load and max reps for Squat and time to compete WOD. Ex: 325#, 5:48 Rx.

And coming tomorrow…

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

**Scale Speed Step (1:1) or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.

TUES 09.08.15 Read More »

Yoga Instructor Lana on kettlebell swings

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- Tom

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)

Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx

And coming Saturday…

Partner WOD:
10 minute AMRAP
30 Pullups
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.

All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.

Post reps completed in first AMRAP and total for both. Ex. 185, 355 Rx.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana Wilson Click here to reserve

Sunday Schedule

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

Monday Schedule

Gym Closed: Happy Labor Day!

FRI 09.04.15 Labor Day Weekend! Read More »

Bring-A-Friend Day from last week. Next BAF Day is Thursday 9/24!

Today’s schedule

Workout of the Day (WOD)

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee

*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.

And coming tomorrow…

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)

Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx

THUR 09.03.15 Read More »

Maria leading the way on the 1-arm overhead walking lunges

Today’s schedule

Workout of the Day (WOD)

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

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

And coming tomorrow…

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee

*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.

WED 09.02.15 Read More »

Coach Travis teaching the front box squat with Justin demoing

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- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

And coming tomorrow…

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

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

TUES 09.01.15 Yoga Tonight at 8:15pm! Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Push Press: 5 sets of 2. 1 set every 2 minutes on the minute (E2MOM) working up to a heavy set of 2.

B. 3 Rounds [17 minute time cap]
500m Row
30 Situps w/ Medball (20/14)
15 Push Press (m = 75/95, w = 45/65)
Rest 1 minute between rounds

Post load for push press and time to compete WOD. Ex: 210#, 12:18 Rx+.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

MON 08.31.15 Read More »

Keep up the good work! Partner WOD from Saturday.

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- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…

“2008 CrossFit Games Workout B”

5 Rounds [7 Minute Time Cap]
5 Deadlift (m=135/225/275, w=95/135/185)
10 Burpees

The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod

The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they’d like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.

Post your time for the WOD and level. Ex: 4:52 L1

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. 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 08.28.15 Read More »

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

#washboard. Anna E working on V-sit ups. — Anna E working on V-sit ups.

Today’s schedule

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx