Michael Aaron

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.

And coming tomorrow…

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

THUR 03.12.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.

WED 03.11.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

And coming tomorrow…

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

TUES 03.10.20 Read More »

Woojin opening up the hips with a pigeon stretch

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
7 Power Cleans (135/95)
15 Wall Balls (20/14)

Post load for complex and rounds for AMRAP. Ex: 235#, 8+20 Rx.

And coming tomorrow…

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

MON 03.09.20 Read More »

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35’s)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.06.20 Read More »

Coach Jeannette leading some warm-up stretches

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

And coming tomorrow…

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

THUR 03.05.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.

And coming tomorrow…

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

WED 03.04.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.

And coming tomorrow…

A. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.

TUES 03.03.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and rounds and reps for AMRAP.
Ex: 45#, 5+6, 4+12 Rx.

And coming tomorrow…

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.

MON 03.02.20 Read More »

Sunday morning circle up. #cfmfam #avengers

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

And coming Saturday…

Partner WOD [22min cap]
For Time
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.

Post time for the WOD. Ex: 16:28 Rx.