Michael Aaron

Workout of the Day (WOD)

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Sofia
1:00p: Open Gym- Sofia
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Cal Echo Bike
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 Rx

THUR 12.11.25 Bring-A-friend Day! Read More »

Workout of the Day (WOD)

A. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [12min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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

And coming tomorrow… Bring-A-Friend Day!

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

WED 12.10.25 Read More »

Workout of the Day (WOD)

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [12min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

TUES 12.09.25 Read More »

Workout of the Day (WOD)

A. Triple Double
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00

AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alt Single Arm Dumbbell Snatches (50/35)
Rest 1:00

AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees

B. EMOM 12
Min 1: 1 set of Ring Muscle Ups or Transitions
Min 2: Straddle Stretch
Min 3: V-sit Hold

Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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…

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

MON 12.08.25 Read More »

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55
Foundation = 35/25

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

A. Power Clean
In 15 minutes work to a heavy single

B. Partner WOD
AMRAP 21
30/24 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Post load for power clean and rounds for AMRAP. Ex: 265#, 5+38 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. Bench
In 15 minutes work up to a 2 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (65% or Less of Part A)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#

Sunday Schedule

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

FRI 12.05.25 Read More »

Workout of the Day (WOD)

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
4/4 Table Top Y-hold (15 sec hold) “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55
Foundation = 35/25

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

THUR 12.04.25 Read More »

Workout of the Day (WOD)

“Miami Rain”
AMRAP 16
Rx
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

WED 12.03.25 Read More »

CrossFit Midtown is very excited to announce our December 2025 Member of the Month, Ben Pratt! Ben has been a member since August 2024. He has hit huge PRs, and has become a staple in the 7:00 pm class! Read on to learn more about Ben and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Ben Pratt
Age: 39
Hometown: San Antonio, Tx

How did you get exposed to CrossFit?
When I lived in Dallas 2018, there was a CrossFit that I passed every day. I was curious for a long time. I honestly wish I would have started sooner.

What brought you to CrossFit Midtown?
I looked at a few CrossFit gyms. I reviewed their websites and read the coach’s bios. Everyone seemed nice, so I ultimately made a gut decision on CFM.

What was your very first day at CrossFit Midtown like?
For someone that had zero background in exercise, I was intimidated on the first day. But the coach explained everything to me, and helped work through the movements.

What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)?
I would say community. Everyone I have encountered here at CFM have been incredibly nice and supportive. Everyone is simply trying to be better, and I am all for it.

Tell us some of your recent accomplishments. What goals do you have for 2022!?
I recently got my first kipping pullup. The following week, I completed an entire workout with multiple kipping pullups. I plan to continue to make improvements in upper body movements, get all my barbell movements to the 100# range, and work on stamina.

What does your frequently used emoji tab look like? (screen shot and send it!)

What is your favorite workout and if you could make up your own workout what would it be?
Miami Rain. A workout that includes 1) 500 m run, 2) burpee into a T2R sounds fun, and 3) some type of barbell movement.

What is your favorite dessert or “treat yourself” meal?

My cheat meal is hands down Shake Shack. I love their burgers and cheese fries.

Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)?
There are many, but I would say completing the Changemaker challenge was a fun one. It was awesome to see all the gyms come together in support of each other. However, I will maintain my stance that I could not move the sled due to the ground surface, not me. 🙂

Hobbies, Talents and or Interests Outside of CrossFit:

I’m super interested in international topics. I love to travel in my personal time. I have been to around 30 countries across 5 continents. I’m always planning my next big adventure.

Advice for new CrossFitters:
The WODs can sometime be intimidating, especially when the reps are high count and repetitive. So, my advice would be to plan a pace that works for you, think about how you want to break up reps and keep a mind set of “chip away at it.” Be humble in that process, too.

December 2025 Member of the Month, Ben Pratt! Read More »

Workout of the Day (WOD)

A. Front Squat
5-3-2-2-1-1-1-1

B. EMOM 12
Min 1: 5-15 Toes to Bar
Min 2: 10-20 Hollow Rocks
Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)

Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

And coming tomorrow…

“Miami Rain”
AMRAP 16
Rx
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

TUES 12.02.25 Read More »

Workout of the Day (WOD)

“Tabata That!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

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