Michael Aaron

1-arm kettlebell thruster fun with Sarah, Steven, and Lauren

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

And coming Saturday…

Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.

Score is total reps completed. Ex: 354 Rx.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 11.06.15 Read More »

Rick Farmer box jump — Rick Farmer landing a box jump

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

THUR 11.05.15 Read More »

Wallballs in place for the start of the workout

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

And coming tomorrow…

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

WED 11.04.15 Read More »

Next Bring-A-Friend Day is Thursday, Nov 19th. Ester cycling through Deadlift in the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 14:53 L3+

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

TUES 11.03.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: In 15 minutes work up to a 3 rep max Power Clean touch and go.

B. 8 minute AMRAP
8 Power Cleans (135/95)
8 Cal Row

Post load for Clean and rounds and reps completed. Ex: 205# , 7+3 Rx

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 14:53 L3+

MON 11.02.15 Read More »

Fun Friday noon class lined up for wallballs.

Today’s schedule

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

Workout of the Day (WOD)

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+

And coming Saturday… Halloween WOD and Party!:

9am and 10am Class: “Super Triple Shot”
Teams of 2 at Level 3** [40 Minute Time Cap]
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

Wear a costume or t-shirt of a favorite movie, fiction, or tv character. One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third. **Scaling options available (L1, L2, L3).

Score is time to complete WOD. Ex: 27:10 Rx.

11am Class: Lurong “The Olympian”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong “The Olympian”- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 10.30.15 Halloween WOD coming on Saturday! Read More »

Today’s schedule

Workout of the Day (WOD)

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

And coming tomorrow…

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+

THUR 10.29.15 Read More »

Lauren and Sarah box jumps timed together

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [18 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

And coming tomorrow…

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

WED 10.28.15 Read More »

Morning class practicing hollow body rocks.

Today’s schedule

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

Challenge WOD 7 “The Olympian Retest”

Workout of the Day (WOD)

“The Olympian Retest”

In 9 minute complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105

**Click here to see WOD description:
“The Olympian” WOD Description and Standards

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3

And coming tomorrow…

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [18 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

TUES 10.27.15 “The Olympian Retest” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds* [14 minute time cap]
200m run
12 Air Squats
8 Pullups

*Rx+ = 6 rounds

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 8:44 Rx

And coming tomorrow…

“The Olympian”

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105

**Click here to see WOD description:
“The Olympian” WOD Description and Standards

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3

MON 10.26.15 Read More »