Michael Aaron

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps
Superset with 3 box jumps increasing height each set

B. Partner WOD
3 Rounds [24min cap]
400m Run Relay
40/30 Push-ups
200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)
20 Box Jumps (30/24″) (Rx+ 36/30″)

All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.

Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep.
Ex: 53#, 18:38 Rx+

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

CFM Thanksgiving Schedule

Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

11:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael

And coming Saturday…

A. Partner WOD
For Time: [15min cap]
120/90 Cal Row
80 Bar Facing Burpees
40 Clean & Jerk (155/105)

B. Clean & Jerk Complex
Every 3 minutes for 5 sets:
Power Clean + Hang Squat Clean + Jerk

All reps team total. 1 partner working at a time. partition the reps any way. If you finish before the time cap, rest until the 15 minute mark. Part B. will begin 5 minutes after the time cap.

Post time for the WOD and load for C&J complex. Ex: 11:45, 255# Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

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

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

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 11.28.25 Read More »

Workout of the Day (WOD)

CFM CLOSED
At Home WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups

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

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

CFM Thanksgiving Schedule

Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps
Superset with 3 box jumps increasing height each set

B. Partner WOD
3 Rounds [24min cap]
400m Run Relay
40/30 Push-ups
200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)
20 Box Jumps (30/24″) (Rx+ 36/30″)

All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.

Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep.
Ex: 53#, 18:38 Rx+

THUR 11.27.25 Happy Thanksgiving! Read More »

Workout of the Day (WOD)

A. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Post time for the WOD. Ex: 14:40 Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael

And coming tomorrow… CFM Closed! Happy Thanksgiving!

AT HOME WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups

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

WED 11.26.25 Read More »

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

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

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Post time for the WOD. Ex: 14:40 Rx

TUES 11.25.25 Read More »

Workout of the Day (WOD)

A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%

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

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

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

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

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

MON 11.24.25 Read More »

Workout of the Day (WOD)

A. EMOM 15
Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael

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

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

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

3 Sets (2 minutes work: 1 minute rest)
Station 1: 30/24 Cal Row
Station 2: 90 Double Unders
Station 3: 15 Burpee Box Jump Overs (24/20)
Station 4: 15 Chest to Bar Pull Ups*

*Rx+=10 Bar Muscle Ups

Score the fewest reps completed for each movement.
Ex: 30, 90, 15, 10 Rx+

Sunday Schedule

9a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 11.21.25 Read More »

Workout of the Day (WOD)

A. Bench Press
3-3-3-3
In 12 minutes work up to a heavy set of 3
80-90% 1RM
Complete 1 set every 3 minutes

Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Lunges (20/14) (Rx+ KB 53/35)
20 Medball Sit-ups (20/14)

All the reps are team totals. 1 partner working at a time.

Post load for bench and time for the WOD. Ex: 215#, 18:10 Rx.

Upcoming Events

Thursday, November 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. EMOM 15
Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.

THUR 11.20.25 Bring-A-friend Day! Read More »

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold

C. 2 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
60 Double Unders
9 Devil’s Press (50’s/35’s)
60 Double Unders

Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:54 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!

A. Bench Press
3-3-3-3
In 12 minutes work up to a heavy set of 3
80-90% 1RM
Complete 1 set every 3 minutes

Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Lunges (20/14) (Rx+ KB 53/35)
20 Medball Sit-ups (20/14)

All the reps are team totals. 1 partner working at a time.

Post load for bench and time for the WOD. Ex: 215#, 18:10 Rx.

WED 11.19.25 Read More »

Workout of the Day (WOD)

A. Squat Waves E3M 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS

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

Post load for back squat and heavy front squat. Ex: 335, 325#

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

And coming tomorrow…

A. Weighted Pull Ups
2-2-2-2-2

B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold

C. 2 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
60 Double Unders
9 Devil’s Press (50’s/35’s)
60 Double Unders

Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:54 Rx.

TUES 11.18.25 Read More »

Workout of the Day (WOD)

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

Continue 2nd AMRAP where you left off.

Post rounds and reps completed. Ex: 7+5 @ 165# Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Squat Waves E3M 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS

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

Post load for back squat and heavy front squat. Ex: 335, 325#

MON 11.17.25 Read More »