Michael Aaron – Page 2 – CrossFit Midtown

Workout of the Day (WOD)

A. Clean
E2M 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-80%

B. 4 sets
AMRAP 2
Open: 50 Double Unders
7 Bar Facing Burpees
7 DB Squats (50’s/35’s)
Rest 2 minutes
Continue the AMRAP where you left off after opening with 50 double unders each set.

Post load for clean and rounds and reps for the AMRAPs. Ex: 215#, 11+5 Rx.

Upcoming Events

Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. See SugarWOD for at home or outdoor workout option.

Thursday, July 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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

MON 06.22.26 Read More »

Workout of the Day (WOD)

CFM Closed for Juneteenth
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

Upcoming Events

Wednesday, June 17th 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, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

And coming Saturday…

Indiana Jones
Partner WOD
For Time [40min cap]
1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 38:20 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
500m Run
40 Push-ups
30 DB Snatch (50/35)
20 Inverted Burpees
30 DB Snatch (50/35)
40 Push-ups
500m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.19.26 Juneteenth! Read More »

Workout of the Day (WOD)

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
Men = 65/135/185
Women = 35/85/125

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

Upcoming Events

Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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: Weightlifting- David

And coming tomorrow…

At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

THUR 06.18.26 Read More »

Workout of the Day (WOD)

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row

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

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

Upcoming Events

Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
Men = 65/135/185
Women = 35/85/125

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

WED 06.17.26 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

Upcoming Events

Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Jeannette
7:00p: All Levels CrossFit- Jeannette

And coming tomorrow… Bring-A-Friend Day!

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

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

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

TUES 06.16.26 Read More »

Workout of the Day (WOD)

A. 2 sets each for time:
1000m Row
40 Burpees Over Erg
Rest 1:1

Score time for each set. Ex: 6:10, 5:54 Rx.

B. EMOM 9
Min 1: V-ups
Min 2: Candlestick to Straddle
Min 3: Rower Pike Ups

Upcoming Events

Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

And coming tomorrow…

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

MON 06.15.26 Read More »

Workout of the Day (WOD)

For Time [30min cap]
2 Rounds
36 Wall Balls (20/14 at 10/9ft)
12 Hang Power Clean (155/105)
4 Rope Climbs*
3 Rounds
18 Wall Balls (20/14 at 10/9ft)
6 Hang Power Clean (155/105)
2 Rope Climbs*
4 Rounds
9 Wall Balls (20/14 at 10/9ft)
3 Hang Power Clean (155/105)
1 Rope Climb*

*All athletes must wear long socks or shin protection when climbing rope

Post time for the WOD. Ex: 21:15 Rx

Upcoming Events

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Today’s schedule

And coming Saturday…

OUT Athletics WOD

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks
*Score fewest reps completed for each movement in the EMOM. Ex: 6, 8, 10, 12 Rx. In the notes record the loads used each round.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.12.26 Read More »

Workout of the Day (WOD)

3 sets each for time
In an 10 minute window complete:
850m Run CFM Loop
25 AbMat Sit-ups
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

*All athletes must wear long socks or shin protection when climbing rope

Post time for the WOD. Ex: 21:15 Rx

THUR 06.11.26 Read More »

Workout of the Day (WOD)

A. Tempo Front Squat 3311
4-4-4-4

B. 2 Rounds
Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement.
Burpee Box Jump Overs (24/20)
Cal Bike or Ski
Burpee Box Jump Overs (24/20)
Wall Walks (Rx+ C2W HSPU)

Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael

And coming tomorrow…

3 sets each for time
In an 10 minute window complete:
850m Run CFM Loop
25 AbMat Sit-ups
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

WED 06.10.26 Read More »

Workout of the Day (WOD)

Community Cup 25.2
Complete as many reps as possible following the interval of:

RX/ADVANCED –
Rd 1: 2 minutes of work, 1-minute rest
Rd 2: 2 minutes of work, 1-minute rest
Rd 3: 2 minutes of work, 1-minute rest
Rd 4: 3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Your score is the sum of the total number of reps completed each round.
Ex: 45+45+41+54 = 185 Rx.

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Jeannette
7:00p: All Levels CrossFit- Jeannette

And coming tomorrow…

A. Tempo Front Squat 3311
4-4-4-4

Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx

TUES 06.09.26 Read More »