Michael Aaron

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B.”Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

TUES 06.02.15 Read More »

Front squats and partner handstand holds

Today’s schedule

6a: All Levels CrossFit- Michael
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- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael

Workout of the Day (WOD)

>A. Deadlift: 5 Rep Max in 15 minutes

B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds

Post load for 5 rep max and total time for 5 rounds (includes rest). Ex: 375#, 11:47

And coming tomorrow…

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. “Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

MON 06.01.15 Read More »

Rx Pushups. Solid plank and keep those thighs off the deck.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#

And coming Saturday…

Team Chipper:
2 Rounds
100 Double Unders (Singles 3:1, Speed step 1:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (m = 95/135, w = 65/85)
Rest 5 minutes between rounds

One partner working at a time. All reps and distances are team totals.

Post time to complete each round. Ex: 12:10, 12:44 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael

FRI 05.29.15 Read More »

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Agility Sprint
12 Medball Passes 10ft (20/14)

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#

THUR 05.28.15 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

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

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Shuttle Sprint
12 Medball Passes 10ft (20/14)

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

WED 05.27.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [14 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees

Post load for Clean and time for WOD. Ex: 205#, 9:24 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

TUES 05.26.15 Read More »

Andrea working on improving her clean setup position

Today’s schedule

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

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 25ft, 2+52 Rx.

And coming Saturday…

Partner WOD: Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time–
200m Kettlebell Farmer’s Carry (32’s/24’s kg)
50 Sumo Deadlift High Pull (32/24 kg)
50 Kettlebell Swings (32/24 kg)

One partner working at a time. All reps and distances are team totals.

Post rounds and reps completed for WOD. 200m carry counts as 1 rep. Ex: 2+84 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym (Benchmark Make Up)- Tom
12p: Restorative Yoga- Monica

Sunday Schedule

Gym Closed.

Monday Schedule

We will be doing Memorial Day Murph at Piedmont Park on Monday morning 5/25 at 9:30am on the Active Oval. Meet by the pullup bars. The gym will be closed on Monday. Click here to sign up for the Memorial Day Murph WOD (open to all members).

FRI 05.22.15 Read More »

Today’s schedule

Workout of the Day (WOD)

“Mary Ann” 5 Rounds
7 Handstand Pushups
14 Pistols
21 Double Unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 25ft, 2+52 Rx.

THUR 05.21.15 “Mary Ann” Read More »

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and th standards for each lift… Click here to read more: CrossFit Total “The CrossFit Journal” by Mark Rippetoe

Yoga on Saturday's with Monica — Yoga on Saturday’s with Monica

Today’s schedule

Workout of the Day (WOD)

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post load for each lift and CrossFit Total (CFT). Ex: 255#, 140#, 395#, (790#)

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double Unders

Post time to complete WOD: 7:48 Rx

WED 05.20.15 CrossFit Total Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Grace
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12