Michael Aaron

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

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

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!

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

Workout of the Day (WOD)

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.

And coming tomorrow…

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#

TUES 11.23.21 Read More »

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

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

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)

Holleyman
30 Rounds for Time: [30min cap]
5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Score time for the WOD. Ex: 26:30 Rx

And coming tomorrow…

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.

MON 11.22.21 Holleyman Hero WOD Read More »

CFM Upcoming Events

Friday, November 19th Casino Night Lights 6-8 pm!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00-8:00p: CASINO NIGHT LIGHTS

Workout of the Day (WOD)

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

And coming Saturday…

Partner WOD
5 Rounds For Time: [30min Cap]
20/16 Cal Row
12 Burpees Over Erg
100m Farmers Carry (35/26’s)*
100m Overhead Carry (35/26’s)*
12 Burpees Over Erg
– Alternate work and rest with a partner.
– *(Rx+ 53/35’s)

Post time for the WOD. Ex: 23:20 Rx+

Saturday Schedule

CFM Lift Off
8:00a: Doors Open
9:00a: Snatch Session
10:30a: Clean & Jerk Session
12:30a: Yoga/Hip Mobility- Michael
1:15p: All Levels CrossFit Pop-Up BAF Day!- Michael

And coming Sunday…

A. AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.

B. EMOM 12:
12 Hip Extension / Good Morning
8 Unweighted Jefferson Curl
12 Weighted Push Ups

C. Coach-Led Stretching
1:00 Calf Stretch / Side
1:00 Standing Quad Stretch / Side
1:00 Standing Crossed Hamstring Stretch / Side

rounds and reps for AMRAP. Ex: 7+153 Rx

Sunday Schedule

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

FRI 11.19.21 CASINO NIGHT LIGHTS & CFM LIFT OFF! Read More »

CFM Upcoming Events

Thursday, November 18th 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, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

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- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)

B. Partner WOD
AMRAP 18:
400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.

Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx

And coming tomorrow…

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p CASINO NIGHT LIGHTS

Saturday Schedule

CFM Lift Off
8:00a Doors Open
9:00a Snatch Session
10:30a Clean & Jerk Session
12:30a Yoga
1:15p Pop-up BAF Day!

THUR 11.18.21 Bring-A-Friend Day!! Read More »

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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- Mohammed
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. EMOM 15:
Minute 1: 2 Hang Power Cleans
Minute 2: 3 Weighted Strict Pull-ups
Minute 3: Rest

B. Reps rounds for time: [12min cap]
21-18-15-12-9-6-3
Pull-ups
Hang power cleans (95/65 lb)

Post load for Hang Power Clean and Pull ups and time for the WOD.
Ex: 245#, 50#, 9:22 Rx

And coming tomorrow…

A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)

Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx

WED 11.17.21 Read More »

Julia and Sarah from Bring-A-Friend Day Partner WOD

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 10 Sets For Load:
1 Strict Press

B. EMOM 10:
12 Archer Ring Push-ups
12 Archer Ring Rows

Post load for press. Ex: 192#

And coming tomorrow…

A. EMOM 15:
Minute 1: 2 Hang Power Cleans
Minute 2: 3 Weighted Strict Pull-ups
Minute 3: Rest

B. Reps rounds for time: [12min cap]
21-18-15-12-9-6-3
Pull-ups
Hang power cleans (95/65 lb)

Post load for Hang Power Clean and Pull ups and time for the WOD.
Ex: 245#, 50#, 9:22 Rx

TUES 11.16.21 Read More »

Luke L (1st year at CFM) and Brandon B (going on 10 years at CFM) partner up for a workout!

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

Workout of the Day (WOD)

A. For load:
Build to a heavy 3-rep front squat
(Rx+ 2 sec pause each rep)

B. AMRAP 20:
20 Medicine Ball Cleans (20/14 lb) (Rx+ 30/20)
60 Double Unders

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 10+2 Rx

And coming tomorrow…

A. 10 Sets For Load:
1 Strict Press

B. EMOM 10:
12 Archer Ring Push-ups
12 Archer Ring Rows

Post load for press. Ex: 192#

MON 11.15.21 Read More »

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

Workout of the Day (WOD)

A. Every 4:00 for 7 Sets:
200m Sprint

B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold

C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side

Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.

And coming Saturday…

A. Partner WOD
AMRAP 20:
1200/900m Row
80 Toes-to-Bar
10 Rope Climbs (15 ft.)*

*Athletes must wear long socks or shin protection to climb ropes.

All reps are team total. Alternate work and rest with a partner.

B. Accumulate:
3 Sets x 10 DB Split Squats / Leg
– or –
50 Alternating Weighted Single-Leg Squats

Post rounds and reps for the AMRAP. Ex: 1+1224 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. 5 Sets For Load:
5 Deadstop Double Overhand Deadlifts

B. For Time: [12min cap]
21-15-9
Deadlifts (275/185#)
Strict Ring Dips

C. Coach-Led Stretching
1:00 Scorpion Stretch / Side
1:00 Sit and Reach Stretch
1:00 Couch Stretch / Side

Post load for deadstop deadlift and time for the WOD. Ex: 375#, 7:30 Rx

Sunday Schedule

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

FRI 11.12.21 Read More »

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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- Mohammed
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)

Partner Maxton
13 Rounds For Time: [40min cap]
8 Strict Pull-ups
26 Box Step-ups (24/20″)
21 Burpees
– Wear a vest if available

In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021. Soviak was an avid CrossFitter at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam, and this workout includes some of his favorite CrossFit movements. “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” — Harold Aranda, a family friend.

Post rounds completed or time to finish. Ex: 10+40 Rx w/ Vest

And coming tomorrow…

A. Every 4:00 for 7 Sets:
200m Sprint

B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold

C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side

Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.

THUR 11.11.21 Hero WOD Partner Maxton Read More »

CFM Coaches Jeannette, Mike, and Hailey at the CF-L2 Training Course

CFM Upcoming Events

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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