Michael Aaron

CFM Upcoming Events

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 17th 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!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

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

Workout of the Day (WOD)

4 sets:
AMRAP 3:
Buy in: 30/22-cal. row
12 burpees to a target
12 chest-to-bar pull-ups
– Rest 1:00 between each AMRAP
– Pick up exactly where you leave off.

For time: [26min cap]
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Post rounds for AMRAP and time for the run. Ex: 4+8 Rx, 24:20

And coming tomorrow…

Pre-workout:
On a 5:00 clock:
Build up to a 1-rep hang squat clean

For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)

Post load for hang clean and reps for the WOD. Ex: 275, 44 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout:
On a 6:00 clock:
Build up to a max-height seated box jump

B. 10 sets for load:
2 back squats
*complete 1 set every 2:00
*all sets same weight 85-90% 1RM

Post height for jump and weight for squat. Ex: 39″, 330#

And coming tomorrow…

A. Pre-workout:
EMOM 5:
1-5 wall walks

B. 5 rounds for time: [17min cap]
1:00 handstand hold
21 toes-to-bars

Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. 4 rounds for reps:
3:00-cal. row
1:00 muscle-ups

B. Post-workout:
On a 8:00 clock:
5 sets for load:
5 strict weighted pull-ups
*increase load each set

Post total cals and muscle-ups and load for pull-ups. Ex: 202, 22, 53#

And coming tomorrow…

A. Pre-workout:
On a 6:00 clock:
Build up to a max-height seated box jump

B. 10 sets for load:
2 back squats
*complete 1 set every 2:00
*all sets same weight 85-90% 1RM

Post height for jump and weight for squat. Ex: 39″, 330#

CFM Upcoming Events

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 17th 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!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

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

Workout of the Day (WOD)

On a running clock: [0:00-25:00]
For time: [17min cap]
100 double-unders
21 front squats (115/75 lb)
21 push presses (115/75 lb)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

Rest from 17:00-20:00

Post-workout: 20:00-25:00
On a 5:00 clock:
Build up to a 1-rep clean and jerk

Post time for the WOD and load for C&J. Ex: 12:09 Rx, 252#

And coming tomorrow…

A. 4 rounds for reps:
3:00-cal. row
1:00 muscle-ups

B. Post-workout:
On a 8:00 clock:
5 sets for load:
5 strict weighted pull-ups
*increase load each set

Post total cals and muscle-ups and load for pull-ups. Ex: 202, 22, 53#

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout Tabata:
8 sets for reps:
:20 alternating single DB hang clean and jerk (50/35) (Rx+ 70/50)
– Rest :10

B. 7 sets for load:
1 thruster/push press/push jerk/split jerk

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post reps for tabata and load for press complex. Ex: 50 Rx, 240#

And coming tomorrow… Bring-A-Friend Day!!

2 rounds for time with a partner: [20min cap]

*RX*
50 partner alt synchronized sit-ups w/ slamball (30/20)*
75 slamball deadlift (30/20)
100 lunges with slamball (30/20)
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

*INTERMEDIATE*
50 synchronized sit-ups
75 slamball deadlift (20/15)
100 lunges with slamball (20/15)

*BEGINNER*
40 synchronized sit-ups
60 slamball deadlift (15/10)
80 step ups (20/12″)

*RX+*
50 synchronized alt weighted GHD sit-ups (30/20 slamball)*
75 dumbbell deadlift (50’s/35’s)
100 single-leg squats
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

– Partners alternating work rest except when synchronized
– All the reps are team totals

Post the time to complete the WOD. Ex: 16:54 Rx