Michael Aaron – Page 3 – CrossFit Midtown

Workout of the Day (WOD)

A. AMRAP 18
90 Double Unders
30 Burpee Pull Ups
90 Double Unders
25 Chest To Bar Pull Ups
90 Double Unders
20 Bar Muscle Ups
90 Double Unders
15 Burpee Bar Muscle Ups

B. EMOM 6
Min 1: 30 sec Elbow Plank
Min 2: 10-30 Bicycles (R+L=1)

Post total reps for the WOD. Ex: 548 Rx

Upcoming Events

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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

And coming tomorrow…

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

MON 07.20.26 Read More »

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

Upcoming Events

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!

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Michael

And coming Saturday…

“The Odyssey”
Partner WOD
For Time: 4 Trials of Odysseus

Part I – “Leaving Troy”
2 Rounds
500/400m Row (Damper 1)
30 DB Snatch (50/35)
50m Sled Rope Drag (360/270)

Part II – “Trials of the Sea”
1 Round
1250/1000m Row (Damper 4)
30 1-Arm DB Squats (50/35)
20 Burpee Sandbag Over The Wall (100/75 at 48/40”)

Part III – “Scylla & Charybdis”
3 Rounds
500/400m Row (Damper 7)
20 DB Hang Snatch (50/35)
100m Weight Vest Ruck (20/14)
w/ Sandbag Carry (45/25)

Final Challenge – “The Bow of Odysseus”
1 Round
2000/1600m Row (Damper 10)
20 Medball Partner Toss (20/14 at 10ft)
20 1-Arm DB Thrusters (50/35)
20 Deadshot (20/14 at 11/10ft)
20 1-Arm Devil’s Press (50/35)

All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.

Post the time it takes to return home to Ithaca. Ex: 52:10 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: Special All Levels CrossFit- Odyssey Partner WOD!
11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53’s/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53’s/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.

Sunday Schedule

9a: Weightlifting- Michael
10:30a STAMINA Back Lab- Dr. Jones
11:30a: All Levels CrossFit- Michael
12:30-1:00p: Yoga- Michael

FRI 07.17.26 Odyssey Partner WOD Saturday! Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Isabelle
6:00p: All Levels CrossFit- Isabelle
7:00p: Weightlifting- Michael

And coming tomorrow…

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

THUR 07.16.26 Bring-A-Friend Day!! Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

WED 07.15.26 Read More »

Workout of the Day (WOD)

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

TUES 07.14.26 Read More »

Workout of the Day (WOD)

A. Squat Cleans
E2M 12
Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Squat Clean (position 2)
3-2-1-1
Add weight each set

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

MON 07.13.26 Read More »

Daniel T & Ben B synchronizing their burpees!

Workout of the Day (WOD)

A. Snatch Complex E3M [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

And coming Saturday…

Partner WOD
For Time: [30min cap]
30/24 Cal Row
30 Synchro Burpees Over Bar
30 Clean & Jerk (135/95)*
60/48 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Wallballs (20/14 @ 10/9ft)
90/72 Cal Row

*(Rx+ 165/110)

All the reps are team totals. 1 partner working at a time except both partners working on Synchro Burpees at the same time. For Synchro both athletes must be on the ground with chests and thighs down to start each repetition for synchronization. Partition the reps any way except 1 partner must complete a minimum of 3 burpee box jump overs before switching.

Post time for the WOD. Ex: 23:22 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 Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.

Sunday Schedule

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

FRI 07.10.26 Read More »

Workout of the Day (WOD)

5 Sets Each For Time
In an 8 minute window complete:
12/9 Cal Bike
15 Toes to Bar
18 Single DB Box Step Ups (50/35 at 24/20”)
50 Double Unders
Rest remainder of the time

Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

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…

A. Snatch Complex E3M [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

THUR 07.09.26 Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

5 Sets Each For Time
In an 8 minute window complete:
12/9 Cal Bike
15 Toes to Bar
18 Single DB Box Step Ups (50/35 at 24/20”)
50 Double Unders
Rest remainder of the time

Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx

WED 07.08.26 Read More »

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (50’s/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50’s/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

Upcoming Events

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

TUES 07.07.26 Read More »