Michael Aaron

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- 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

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- 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.

Ryan S and Scott flipping tires

CFM Upcoming Events

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- 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

And coming tomorrow…

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

CFM Upcoming Events

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

Workout of the Day (WOD)

A. On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

B. For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Post distance and load for each press. Ex: 2200m, 175, 215, 230

And coming tomorrow…

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

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 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
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

B. For Completion:
20 Weighted GHD Hip Extensions
20 Jefferson Curls
20 Weighted Good Mornings
20 Upper Back Extensions

Post load for muscle, power, and squat snatch. Ex: 160, 195, 215

And coming tomorrow…

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p Ladies Night WOD & WINE Event