Michael Aaron

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

Upcoming Events

Saturday, October 25th Changemaker Challenge Hyrox Simulation at Neighborhood Cooperative Ministries. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.

Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 20th 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- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
7:00p: Weightlifting- David

And coming tomorrow…

Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 Rx.

Workout of the Day (WOD)

CrossFit Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

Upcoming Events

Saturday, October 25th Changemaker Challenge Hyrox Simulation at Neighborhood Cooperative Ministries. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.

Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 20th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

Post load for back squat and heavy front squat Ex: 315, 305

Upcoming Events

Saturday, October 25th Changemaker Challenge Hyrox Simulation at Neighborhood Cooperative Ministries. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.

Join Team CFM and register here!
https://secure.qgiv.com/event/changemaker2025/team/1003023/

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 20th 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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

CrossFit Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

Workout of the Day (WOD)

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Upcoming Events

Thursday, October 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- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

Workout of the Day (WOD)

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Upcoming Events

Thursday, October 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Workout of the Day (WOD)

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

Upcoming Events

Thursday, October 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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#