Michael Aaron

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

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

Workout of the Day (WOD)

A. 5 sets for load:
3 deadlifts

B. AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post load for deadlift and rounds for AMRAP. Ex: 430#, 10+10 Rx

And coming tomorrow…

A. EMOM 6:
3 high box jumps

B. Half Collin
3 rounds for time: [22min cap]
400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 kb sumo deadlift high pulls (70/53 lb) (Rx+ barbell 95/65 lb)

Post height for box jumps and time for the WOD. Ex: 39″, 18:10 Rx

TUES 12.21.21 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. 4 sets:
2-6 pull-ups
6 single-arm KB front squats

Alternate arms each set.
Increase load across each set.

Pyramid Double Helen
B. For time: [25min cap]
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups

Post load for KB squat and time for the WOD. Ex 70#, 22:10 Rx

And coming tomorrow…

A. 5 sets for load:
3 deadlifts

B. AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)

Post load for deadlift and rounds for AMRAP. Ex: 430#, 10+10 Rx

MON 12.20.21 Read More »

CFM Upcoming Events

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

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
8:30p: CFM Movie Premiere for Spider-Man: No Way Home

Workout of the Day (WOD)

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

And coming Saturday…

A. On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.

B. Partner WOD
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
– All reps are team totals. One partner working at a time.

Post load for power clean and rounds for AMRAP. Ex: 255#, 5+38 Rx.

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 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts

B. For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Post fastest and slowest split times. Post load for pull-up and dip.
Ex: :32, :36, 92#, 60#

Sunday Schedule

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

FRI 12.17.21 CFM Movie Premiere For Spider-Man Tonight! Read More »

Andrew, Mike, and Scott #teamofthree #partnerwod #dreamteam

CFM Upcoming Events

Thursday, December 16th 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!

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a 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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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. On a 6:00 Clock:
2:00 Max Double Unders, Speed Step, or Singles
then…
4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups

B. Partner WOD
5 Rounds For Time: [15min cap]
100 Double Unders
100-ft Single-Arm Overhead Walking Lunge (50/35#)*
– Partners alternate work and rest as needed.

*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)

Score total double unders and total distance walked. Post time for the WOD.
Ex: 210, 205 ft, 12:40 Rx

And coming tomorrow…

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

THUR 12.16.21 Bring-A-Friend Day!! Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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. 5 Sets For Load:
5 Push Presses

B. 5 Rounds For Time: [14min cap]
10 Strict Handstand Push-ups
20 Weighted Anchored Sit Ups (35/25#)*

*(Rx+ GHD Sit-ups and/or Toes to Bar)

Post load for press and time for the WOD. Ex: 210#, 10:10 Rx.

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

A. On a 6:00 Clock:
2:00 Max Double Unders, Speed Step, or Singles
then…
4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups

B. Partner WOD
5 Rounds For Time: [15min cap]
100 Double Unders
100-ft Single-Arm Overhead Walking Lunge (50/35#)*
– Partners alternate work and rest as needed.

*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)

Score total double unders and total distance walked. Post time for the WOD.
Ex: 210, 205 ft, 12:40 Rx

WED 12.15.21 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- Carmen
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Light Linda
For Time: [30min cap]
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

Post time for the WOD and weights. Ex: 18:58 at 185, 155, 95.

And coming tomorrow…

A. 5 Sets For Load:
5 Push Presses

B. 5 Rounds For Time: [14min cap]
10 Strict Handstand Push-ups
20 Weighted Anchored Sit Ups (35/25#)*

*(Rx+ GHD Sit-ups and/or Toes to Bar)

Post load for press and time for the WOD. Ex: 210#, 10:10 Rx.

TUES 12.14.21 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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. For Time: [No time cap]
Run 2.5K

B. Accumulate:
30 GHD Sit-ups or DB Weighted Sit Ups (35/25#)
30 Candlesticks
1:00 L-Sit
30 Jefferson Curls
30 GHD Hip Extensions or Banded Good Mornings

Post time for the run. Ex: 11:04

And coming tomorrow…

Light Linda
For Time: [30min cap]
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

Post time for the WOD and weights. Ex: 18:58 at 185, 155, 95.

MON 12.13.21 Read More »

CFM Upcoming Events

Saturday, December 11th CFM Holiday Party 6-10 pm! Food catered by Willey Good BBQ and beverages provided by CFM. Looking forward to ringing in the holidays with our favorite exercisers!

Coach Hailey at the Holiday Party Photo Booth!

Today’s schedule

Workout of the Day (WOD)

A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean

B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Post load for clean and time for the WOD. Ex: 215, 11:49 Rx

And coming Saturday…

A. On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats

Partner WOD
AMRAP 20:
400m Relay
10 Candlesticks
10 Ball Slams (20/15#) (Rx+ 30/20#)
10 Burpees
10 DB Box Step Overs (35/25’s at 24/20) (Rx+50/35’s)
– Partners alternate work and rest as needed.

Post total burpees and single leg squats and rounds in the AMRAP.
Ex: 28, 48, 4+43 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova
6-10p: CFM HOLIDAY PARTY

And coming Sunday…

A. Half Chelsea
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

B. 5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 GHD Hip Extensions

Post rounds completed on the EMOM and total rounds for the AMAP. Ex: 9+36, 12+18 Rx.

Sunday Schedule

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

FRI 12.10.21 CFM Holiday Party Saturday! Read More »

Ready for the CFM Holiday Party on Saturday!

CFM Upcoming Events

Saturday, December 11th Save the date! CFM Holiday Party 6-10 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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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. 3 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.

B. Partner Long Jackie
For Time: [20min cap]
1000/800m Row
25 Thrusters (75/55#) (Rx+ 95/65#)
25 Pull-ups (Rx+ Kipping C2B)
750/600m Row
20 Thrusters
20 Pull-ups
500/400m Row
15 Thrusters
15 Pull-ups
– One partner rows while the other completes the thrusters and pull ups
– All the reps and distances are individual totals

Post total number of pull ups and time for the WOD. Ex: 42, 17:30 Rx

And coming tomorrow…

A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean

B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Post load for clean and time for the WOD. Ex: 215, 11:49 Rx

THUR 12.09.21 Read More »

Ryan S and Scott flipping tires

CFM Upcoming Events

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

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

Workout of the Day (WOD)

A. Snatch Deadlift
Build up to a heavy 3-rep in 10 minutes

B. Isabel
For Time: [7min cap]
30 Snatches (135/95#)

C. Coach-Led Stretching
Accumulate:
1:00 Barbell Roll Quads / Side
1:00 Hurdler Stretch / Side
1:00 Barbell Roll Calves / Side
1:00 Scorpion Stretch / Side

Post load for snatch deadlift and time for the WOD. Ex: 255#, 4:32 Rx