Michael Aaron

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Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Thruster
2-2-2-2-2

B. 4 Rounds For Time [12min cap]
14 Kettlebell Overhead Squats (53/35)
14 Kettlebell Swings (53/35)
14 KB Russian Twists (R+L=1) (53/35)

At Home
A. DB Thruster Tempo 33X3
4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. 4 Rounds For Time [12min cap]
14 DB Overhead Squats (50/35) or Lateral Lunge
14 DB Swings (50/35) or 21 Plank Frog Hops
14 DB Russian Twists (R+L=1) (50/35) or 28 Russian Twists (R+L=1)

Post load for thruster and time for the WOD. Ex: 245#, 8:20 Rx

And coming tomorrow…

A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set

B. AMRAP 12
8 Power Cleans (135/95) (Rx+ 165/110)
12 Handstand Push Ups
8 Front Squats (135/95) (Rx+ 165/110)
12 Box Jumps (24/20)

At Home
A. E2MOM 14 w/ Dumbbells or PVC
Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4

B. AMRAP 12
8 DB Power Cleans (50’s/35’s) or 12 Plank Frog Hops
12 Handstand Push Ups
8 DB Front Squats (50’s/35’s) or 12 Squat Jumps
12 Tuck Jumps or Jump Over Low Object

Post load for clean and rounds for the AMRAP. Ex: 255#, 4+14 Rx+

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THUR 09.10.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Pull Ups (Rx+ C2B)
DB Facing Burpees
Cash Out: 500m Row

At Home
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35) or Spider Push Ups
DB Bent Row (50’s/35’s) or Pulling Movement
DB Facing Burpees
Cash Out: 500m Row

Post time for the WOD. Ex: 14:20 Rx+.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. 4 Rounds For Time [12min cap]
14 Kettlebell Overhead Squats (53/35)
14 Kettlebell Swings (53/35)
14 KB Russian Twists (R+L=1) (53/35)

At Home
A. DB Thruster Tempo 33X3
4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. 4 Rounds For Time [12min cap]
14 DB Overhead Squats (50/35) or Lateral Lunge
14 DB Swings (50/35) or 21 Plank Frog Hops
14 DB Russian Twists (R+L=1) (50/35) or 28 Russian Twists (R+L=1)

Post load for thruster and time for the WOD. Ex: 245#, 8:20 Rx

WED 09.09.20 Read More »

Today’s schedule

Workout of the Day (WOD)

“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/145)
Min 2: Rest
Min 3: Hang Squat Clean (95/65) (Rx+ 135/95)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest

At Home
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 DB Power Clean + 3 DB Jerk (50’s/35’s) or 1 burpee + 1 inverted burpee
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) or Squat Jumps
Min 4: Rest
Min 5: DB Power Snatch (50’s/35’s) or 1-Arm Sprawls
Min 6: Rest
Min 7: DB Filly Overhead Squat (50’s/35’s) or Lateral Lunge
Min 8: Rest
Min 9: Jump Over Low Object
Min 10: Rest

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.

And coming tomorrow…

For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Pull Ups (Rx+ C2B)
DB Facing Burpees
Cash Out: 500m Row

At Home
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35) or Spider Push Ups
DB Bent Row (50’s/35’s) or Pulling Movement
DB Facing Burpees
Cash Out: 500m Row

Post time for the WOD. Ex: 14:20 Rx+.

TUES 09.08.20 Read More »

Monday Schedule

CFM closed for Labor Day!

Workout of the Day (WOD)

At Home WOD
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 10 Hollow Rocks + 10 Supermans

B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees

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

Coach’s Notes
For part A practice your handstand hold for 30 seconds each minute. Prescribed will be a handstand facing the wall with nose and toes only touching the wall. Scale to 30-45° angle or pike handstand or downward dog. Scale up to work on arm balance or freestanding handstand.

For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.

And coming tomorrow…

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.

MON 09.07.20 Happy Labor Day! Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

And coming Saturday…

Partner WOD
5 Rounds For Time [25 min cap]
20-16-12-8-4 Squat Clean
25 Toes to Bar Each Round
400m Relay Each Round (200m Each Partner)

Barbell Weight Increases Each Round
Men: 95/115/135/155/185
Women: 65/85/95/105/125

At Home
Partner WOD
5 Rounds For Time [25 min cap]
16 DB Squat Clean (50’s/35’s) or 30 Squat Jumps
25 Weighted Straight Leg Sit Ups (50/35) or 40 V-Ups
400m Relay Each Round (200m Each Partner)

All rounds are team totals. One partner working at a time. Athletes may partition the reps any way, but each athlete must complete at least one clean each round and a 200m run.

Post time for the WOD. Ex: 24:20 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch and Mobility- Michael

And coming Sunday…

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
15 Slam Balls (30/20)

At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Sprawls

Post time for the WOD. Ex: 21:20 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Monday Schedule

CFM closed for Labor Day!
At Home WOD
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 10 Hollow Rocks + 10 Supermans

B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees

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

For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.

FRI 09.04.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups
Min 2: Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post time for WOD. Ex: 12:20 Rx+

And coming tomorrow…

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

THUR 09.03.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Deadlift
5-5-5-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531
4 sets of 5/5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 10:45 Rx

And coming tomorrow…

A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups
Min 2: Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post time for WOD. Ex: 12:20 Rx+

WED 09.02.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41

And coming tomorrow…

A. Deadlift
5-5-5-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531
4 sets of 5/5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 10:45 Rx

TUES 09.01.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest

B. 3 Rounds [18min cap]>
30 Air Squats
20 Kettlebell Swings (53/35)
30/20 Push Ups
10 Power Cleans (135/95)

At Home
B. 3 Rounds [18min cap]
30 Air Squats
20 Dumbbell Swings (50/35) or Mountain Climbers (R+L=1)
30/20 Push Ups
10 DB Power Cleans (50’s/35’s) or 10 Burpees

Post total HSPU reps, total walking distance, and time for the WOD.
Ex: 36, 145 ft, 11:35 Rx.

And coming tomorrow…

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41

MON 08.31.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)
5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

At Home
Partner WOD
AMRAP 20
400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.