Michael Aaron

Do or do not. Yoda T-shirt. — Do. Lift. Sweat. CrossFit.

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: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

MON 03.16.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

And coming Saturday…

Open 15.3:
Rx
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20# to 10ft/14# to 9ft)
100 double-unders

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20# to 9ft/10# to 9ft)
200 single-unders

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.13.15 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders

Post load for complex and time for WOD. Ex: 250#, 9:10 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

THUR 03.12.15 Read More »

Let's go partner, pick up the pace — Let’s go boo, pick up the pace

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. For Time: 0:00-4:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

4:00-8:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

At 8:00 complete 4 Rounds For Time:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post load for deadlift, times for 300 shuttles and time for WOD. Ex: 405#, 67, 69, 12:40 (24kg)

And coming tomorrow…

A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders

Post load for complex and time for WOD. Ex: 250#, 9:10 Rx

WED 03.11.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.

And coming tomorrow…

A. Deadlift: 5 rep max

B. For Time: 0:00-4:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

4:00-8:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

Post load for deadlift, times for 300 shuttles and time for WOD. Ex: 405#, 67, 69, 12:40 (24kg)

TUES 03.10.15 Read More »

Go ahead and throw it down as hard as you can

Today’s schedule

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

Workout of the Day (WOD)

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

B. 6 Rounds for time:
5 Toes-to-bar
10 Wallballs (20/14)
15 Double Unders

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.

MON 03.09.15 Read More »

Double Unders and Burpees still to come in 2015 Open.

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

And coming Saturday…

Open 15.2:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.06.15 Read More »

Ladies <3 Squats![/caption]

Today’s schedule

Workout of the Day (WOD):

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

THUR 03.05.15 Read More »

Line 'em up and knock 'em down. Army Men of CFM — Line ’em up and knock ’em down. Army Men of CFM

Today’s schedule

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

Workout of the Day (WOD)

A. Thrusters: 4 sets of 4 thrusters working up to heavy set of 4.

B. 5 Rounds
7 Thrusters (95/65)
7 Pullups (C2B = Rx+)
30 Double Unders

Post load for thruster and time to complete WOD: 205#, 7:28 Rx+

And coming tomorrow…

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

WED 03.04.15 Read More »

Today’s schedule

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