Michael Aaron

CFM Upcoming Events

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- 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- Michael

Workout of the Day (WOD)

On a 30:00 Clock
Every 2 minutes complete a max test
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
Rest 2:00
Then… at 20:00
For time: [10min cap]
2,000/1,600-m row

Post total reps and distance for tests and time for row. For the broad jump only score 1 jump each round.
Ex: 39, 42, 19’6″, 6:45 Rx

And coming tomorrow…

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

B. 4 rounds for time: [16min cap]
400-m run
30 hip extensions

Post total burpees and single-leg squats and time for the WOD.
Ex: 28, 54, 14:17 Rx.

CFM Upcoming Events

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

Workout of the Day (WOD)

CrossFit Total
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift

Post load for each lift and total. Ex: 410, 190, 475 = 1075

And coming tomorrow…

On a 30:00 Clock
Every 2 minutes complete a max test
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
Rest 2:00
Then… at 20:00
For time: [10min cap]
2,000/1,600-m row

Post total reps and distance for tests and time for row. For the broad jump only score 1 jump each round.
Ex: 39, 42, 19’6″, 6:45 Rx

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- Mohammed
12n: Zoom CrossFit– Mohammed
1:00p: Open Gym- Adam
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. On a 5:00 Clock:
1:00 strict handstand push-ups
Rest 1:00
1:00 toes-to-bars
Rest 1:00
1:00 kipping handstand push-ups

B. For time: [14min cap]
2,000/1,600-m row
At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Post total for each movement and time for the WOD.
Ex: 21, 32, 25, 10:58 Rx.

And coming tomorrow… CFM Closed Friday & Saturday. Try the At Home WODs!

Warm-Up
1 set:
30 jumping jacks
10 toe touch + jump
30 skier jacks
10 alternating Cossack squats
30 lateral hops over line
10 leg swings (across body) / leg
30 forward-facing hops over line
10 leg swings (forward & backward) / leg”

A. 2 sets:
15 DB rows / arm (heavy)
Max superman hold
– If needed, substitute a backpack for the DBs

B. 10 x 1:00 rounds:
60-yard shuttle sprints (5 yards, 10 yards, 15 yards)
10 DB deadlifts (or Backpack or 10 Alt Airplanes)
Max jumping lunges
– Rest 2:00

Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)

And coming Saturday… CFM Closed Saturday. Try the At Home WODs!

12 Days of CrossFit Bodyweight
12 rounds for time: [25-30min goal]
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post the time to complete the WOD. Ex: 26:10 Rx

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- 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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

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

And coming tomorrow…

A. On a 5:00 Clock:
1:00 strict handstand push-ups
Rest 1:00
1:00 toes-to-bars
Rest 1:00
1:00 kipping handstand push-ups

B. For time: [14min cap]
2,000/1,600-m row
At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Post total for each movement and time for the WOD.
Ex: 21, 32, 25, 10:58 Rx.

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