Michael Aaron

CFM Upcoming Events

Thursday, January 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, 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!

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!

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
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)

A. For time: [16min cap]*
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups

B. Post-workout:
Accumulate:
50 alternating single-leg toes-to-bars

*7min cap on round 1. Move to round 2 and scale if capped.

Post time for the WOD and max alt toes-to-bar unbroken. Ex: 9:21, 38 Rx.

And coming tomorrow…

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#

TUES 01.18.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:
Build up to a 2-rep power clean

B. AMRAP 15:
1 deadlift (275/185 lb)
100-ft shuttle run
2 deadlifts
200-ft shuttle run
3 deadlifts
300-ft shuttle run
4 deadlifts
400-ft shuttle run

– Continue adding one rep to the deadlifts and 100-ft to the run after each round.
– 100-ft shuttle run is 50-ft down and 50-ft back

Post load for clean and rounds and reps for the AMRAP (every 50-ft = 1 rep). Ex: 265#, 10+15 Rx.

And coming tomorrow…

A. For time: [16min cap]*
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups

B. Post-workout:
Accumulate:
50 alternating single-leg toes-to-bars

*7min cap on round 1. Move to round 2 and scale if capped.

Post time for the WOD and max alt toes-to-bar unbroken. Ex: 9:21, 38 Rx.

MON 01.17.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:
Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

And coming Saturday…

Partner 2021 CrossFit Games Event 10
For time: [32min cap]
30 synchronized toes-to-bars
1.5-mile run together
15 synchronized toes-to-bars
15 toes-to-bar
1.5-mile run
30 toes-to-bar
– All distances and reps team totals
– Partners alternate work rest when not synchronized

Post time for the WOD. Ex: 24:49 Rx

Saturday Schedule

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

And coming Sunday…

A. 10 rounds of:
1:00 calorie row
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15

B. Post-workout:
EMOM 5:
1-5 muscle-ups

Score total number of presses, total calories, and total muscle-ups. Ex: 54, 168, 16 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 01.14.22 Read More »

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:
8 sets:
:20 bar-facing burpees
– Rest :10

B. 9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean.
Ex: 54, 6 Rx, 235#, 250#, 265#

And coming tomorrow…

A. Pre-workout:
On a 10:00 clock:
Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

THUR 01.13.22 Read More »

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 sets:
50-ft. single KB front rack lunge*
– Rest as needed between sets
– *Rx+ double KB mixed front rack and overhead lunge

B. AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)

Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx

And coming tomorrow…

A. Pre-workout:
8 sets:
:20 bar-facing burpees
– Rest :10

B. 9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean.
Ex: 54, 6 Rx, 235#, 250#, 265#

WED 01.12.22 Read More »

Make the most of your workout today with the time that is given to you!

CFM Upcoming Events

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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Wall walk practice
On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)

B. Barbara
5 rounds for time: [32min cap]
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

Post time for Barbara. Ex: 28:20 Rx

And coming tomorrow…

A. 4 sets:
50-ft. single KB front rack lunge*
– Rest as needed between sets
– *Rx+ double KB mixed front rack and overhead lunge

B. AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)

Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx

TUES 01.11.22 Read More »

“That snap happens to be the same thing we see in kipping pull-ups, muscle-ups, and even rope climbs. And it happens in Olympic weightlifting. We go from extension to flexion, stand up to neutral.” – Carl Paoli @carlpaoli in “The Skill Transfer of the Burpee” / CrossFit Journal – August 20, 2012. So when you do a burpee, you are training your snatch and muscle-up 😉

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pre-workout:
Build up to a 3-rep back squat

B. 3 rounds for time of: [17min cap]
500/400-m row
21 burpees
400-m run

Post load for squat and time for the WOD. Ex: 355, 14:49 Rx

And coming tomorrow…

A. Wall walk practice
On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)

B. Barbara
5 rounds for time: [32min cap]
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

Post time for Barbara. Ex: 28:20 Rx

MON 01.10.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

And coming Saturday…

A. Partner WOD
For time: [20min cap]
30 synchronized sit-ups
45 box jumps overs (24/20) while partner holds parallette L-sit*
30 synchronized lunges
70 sit-ups
30 burpee box jump overs (24/20) while partner holds handstand
70 lunges
– Partners alternate work and rest as needed.
– Partner in static hold during box jump movements.
– All the reps are team totals
*Rx+ floor L-sit

B. 5 Sets:
:30 max chest-to-bar pull-ups
– rest :30

Post time for the WOD and total chest-to-bar pull-ups. Ex: 16:32 Rx, 54

Saturday Schedule

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

And coming Sunday…

A. 5 rounds for time of: [13min cap]
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

B. Post-workout:
Build up to a heavy 2-rep double overhand deadlift

Post time for the WOD and load for deadlift. Ex: 10:08 Rx, 440#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 01.07.22 Read More »

CFM Upcoming Events

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
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- Michael

Workout of the Day (WOD)

3 rounds for time of: [17min cap]
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups

Post time for the WOD. Ex: 12:21 Rx

And coming tomorrow…

A. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

THUR 01.06.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
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