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Michael Aaron

Glenn

Upcoming Events

Thursday, March 21st 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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

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- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx

TUES 03.19.24 Read More »

Kaylee

Upcoming Events

Thursday, March 21st 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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

Today’s schedule

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

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight
-Rx+ = use barbell

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.18.24 Read More »

Sam

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

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
5:00p: All Levels CrossFit- Javi
5:45p: Doors Open for FNL! Heats start at 6:15p

Workout of the Day (WOD)

Open Workout 24.3
All for time: [15min cap]

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Rx (men: 95/135, women: 65/95)
Scaled (men: 65/95, women: 45/65), jumping chest-to-bar, chin-over-bar pull-ups
Foundations (men: pvc/45, women: pvc/35), bent row 45/35, push-ups

Post the time for the work or reps completed at cap. Ex: 152 Rx

And coming Saturday…

Partner WOD
AMRAP 16

40 Bar-facing burpees
40 Power Clean (95/65)
40 Bar-facing burpees
30 Power Clean (135/95)
40 Bar-facing burpees
20 Power Clean (185/125)
40 Bar-facing burpees
Max-rep Power Clean (225/155)

Post total reps completed. Ex: 258 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. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

FRI 03.15.24 Open Workout 24.3 and FNL! Read More »

Rishabh

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

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

Workout of the Day (WOD)

A. 3 Rounds [30min cap]
400/350m Row
300m Run
20/16 Cal Bike
1 minute elbow plank
Rest 2 minutes between rounds

B. 3-way hamstring stretch
1) leg straight up
2) leg outside
3) leg across the body
-Hold each position for 45-60 sec/side

Post the time for the WOD. Ex: 23:40 Rx.

And coming tomorrow…

Open Workout 24.3 Prediction
4 Rounds [12min cap]

9 Thrusters (95/65)
12 Toes to bar
4 Rounds
12 Thrusters
9 Bar Muscle Ups

Post time for the WOD or total reps completed. Ex: 143 Rx

THUR 03.14.24 Read More »

Hayeong

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

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- Kevin
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. EMOM 8
0:20 sec freestanding handstand hold

B. 3 Rounds: [18min cap]
15 Burpee Box Jump Overs (24/20”)
50 Double-unders
10 R-arm DB OH Lunges (50/35)
10 L-arm DB OH Lunges (50/35)

Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.

And coming tomorrow…

A. 3 Rounds [30min cap]
400/350m Row
300m Run
20/16 Cal Bike
1 minute elbow plank
Rest 2 minutes between rounds

B. 3-way hamstring stretch
1) leg straight up
2) leg outside
3) leg across the body
-Hold each position for 45-60 sec/side

Post the time for the WOD. Ex: 23:40 Rx.

WED 03.13.24 Read More »

Davis

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

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- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

And coming tomorrow…

A. EMOM 8
0:20 sec freestanding handstand hold

B. 3 Rounds: [18min cap]
15 Burpee Box Jump Overs (24/20”)
50 Double-unders
10 R-arm DB OH Lunges (50/35)
10 L-arm DB OH Lunges (50/35)

Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.

TUES 03.12.24 Read More »

Coach Hailey

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

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

Workout of the Day (WOD)

A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)

B. Shoulder Press
3-3-3-3
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%

Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#

And coming tomorrow…

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

MON 03.11.24 Read More »

Priscilla

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 5:30 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Workout 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double-unders

Rx (185/125), Double-unders
Scaled (135/95), Single-unders
Foundations (75/55) or lighter, Single-unders or jumping jacks

Score total reps completed 10m = 1 rep. 1 round = 90 reps.
Ex: 752 Rx.

And coming Saturday…

A. EMOM 5
1-3 bar muscle-ups

Score total reps completed. Ex: 15 Rx.

B. Partner WOD
Complete as many rep rounds as possible in 14:00 of:
2-4-6-8-10-12-14-16-18-20-22-…

Chest-to-bar pull-ups
Burpee box jump-overs (24/20”)
… continue to add 2 reps to each movement in the sequence until time expires.

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

Post rounds and reps. Ex: 9+24 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. 3 Rounds For Time: [20min cap]
90 Air Squats
30 Russian Kettlebell Swings (53/35)
10 Power Snatches (135/95)

B. Power Snatch 5×1
In 10 minutes work up to a heavy single
-start at 60-70%
-build to 80-90% to finish
-if feeling good, and form allows working up to a new 1RM

Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#

Sunday Schedule

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

FRI 03.08.24 Open Workout 24.2 and FNL! Read More »

Ale

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

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

Workout of the Day (WOD)

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

And coming tomorrow…

Open Workout 24.2 Prediction
For time: [20min cap]

25 Wall balls (20/14 to 10/9ft)
50 Double Unders
15 Clean (135/95)
25 Wall balls (20/14 to 10/9ft)
50 Double Unders
12 Clean (185/125)
25 Wall balls (20/14 to 10/9ft)
50 Double Unders
9 Clean (225/155)
25 Wall balls (20/14 to 10/9ft)
50 Double Unders
6 Clean (275/185)
25 Wall balls (20/14 to 10/9ft)
50 Double Unders
3 Clean (315/215)

Post time for the WOD or if time capped post total reps completed.
Ex: 338 Rx

THUR 03.07.24 Read More »

Kiana

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

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- Kevin
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. 3 Rounds For Time: [18min cap]
400m Run
21 Knees To Forearms
12 DB Hang Squat Clean (50’s/35’s)

B. EMOM 9
Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest

Post time for the WOD and fewest reps of push-ups. Ex: 14:40, 18 Rx

And coming tomorrow…

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

WED 03.06.24 Read More »

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