Michael Aaron

Camille holding an L-sit position on the pullup bar.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.

B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold

Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Rest 3 minutes between sets. Max reps on the 3rd set.

B. For Time [6 Minute Time Cap]
70 Double Unders
35 Wallballs**
70 Double Unders

Scale Double Unders to 35 DU+singles 1:2 (ie half the reps), Speed Step 1:1, Singles 1:1.

**Wallball Levels
L1 = (10# to 9ft/6# to 8ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 10ft)
L+ = 55 Wallball reps.

For the WOD pick a skill and level that you can go unbroken for the jump rope and Wallballs. For athletes between levels on the Wallball, consider doing the lower level at L+. Ex: L1+ men = 55 wallballl reps at 10# to 9ft.

Post load and reps for Back Squat and time for WOD. Ex: 305#, 7 reps, 4:49 L3+.

WED 09.27.17 Read More »

Daybreaker Club with Dyer and Matt before the sun rise

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP
500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.

And coming tomorrow…

A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.

B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold

Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.

TUES 09.26.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Press: 3-3-3-3-3-3-3
Increasing weight
Start at 60% and work up to 90-95% of 1 RM Strict Press

B. For Time
400m Run
Rest 2 minutes
400m Run

Post load for press and time for WOD. Ex: 165#, 5:22.

And coming tomorrow…

A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP
500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.

MON 09.25.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

And coming Saturday…

Partner WOD, relay style [28 Minute Time Cap]
21-18-15-12-9
Thrusters (m = 45/75/95, w = 35/55/65)
40 Double-unders**
200m Run

**Scale DU to DU+singles 20 reps, speed step 1:1, singles 1:1.

First partner completes first full round, tags second partner and they complete the first full round again. Continue through each round for each partner relay style.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Will Milne

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11:15a: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 09.22.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Mountain Climbers (R+L=1)
Aces: 200m Run with Prowler (50#)

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

THUR 09.21.17 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Pullups
21 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 158 L3+

And coming tomorrow… Bring-A-Friend Day!!

Post time for the WOD. Ex: 28:30 Rx

WED 09.20.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Joseph
6p: All Levels CrossFit- Joseph
7p: All Levels CrossFit- Joseph
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Raising the Bar Test”

9 Minute AMRAP
8 Lateral Bar Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Post rounds and reps completed. Ex: 7+7 L3

And coming tomorrow…

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Pullups
21 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 158 L3+

TUES 09.19.17 Read More »

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 Rep Max

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) to 10ft
60 second plank hold toes on Medball

Post load for deadlift and time for the WOD.
Ex: 365#, 17:21 Rx

And coming tomorrow…

“Raising the Bar Test”

9 Minute AMRAP
8 Lateral Bar Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Post rounds and reps completed. Ex: 7+7 L3

MON 09.18.17 Lurong Challenge Begins! Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (L+ = C2B pullups)
7 Push Jerk (m = 75/115/145, w = 55/85/105)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 L3+.

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

And coming Saturday…

“Deadshot” Partner WOD

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11:15a: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

FRI 09.15.17 Read More »

Chris H. getting a figure-4 hip stretch.

Today’s schedule

Workout of the Day (WOD)

A. 12 Minute AMRAP
15 Medball Squat Clean(20/14)
15 AbMat Situps
15 Pushups

B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold

Post time to complete WOD. Ex: 12:30 Rx.