Michael Aaron

Workout of the Day (WOD)

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

Upcoming Events

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Luke
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

And coming tomorrow…

A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%

B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest

Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

Upcoming Events

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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

And coming tomorrow…

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

Workout of the Day (WOD)

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

Upcoming Events

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

Workout of the Day (WOD)

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

B. Partner WOD
AMRAP 20
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.

Post rounds and reps for the WOD. Ex: 4+24 Rx

Upcoming Events

Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Luke
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

And coming tomorrow…

A. Snatch + Overhead Squat
5 x 1+1

B. “Nancy”
5 Rounds: [24min cap]
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

Workout of the Day (WOD)

20 Rounds [25min cap]
2 Power Clean (155/105) (Rx+ 185/125)
3 Box Jumps (24/20)
4 Chest-to-bar Pull-ups

Post time for the WOD. Ex: 17:12 Rx

Upcoming Events

Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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

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
50 Crossovers
20 Partner Med Ball Sit Ups (20/14)
15 Burpees Over Erg
20 Sit Ups
25/20 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.

Post rounds and reps for the WOD. Ex: 4+24 Rx

Workout of the Day (WOD)

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row

Post max speed step and slowest interval. Ex: 95, 2:25 Rx.

Upcoming Events

Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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…

20 Rounds [25min cap]
2 Power Clean (155/105) (Rx+ 185/125)
3 Box Jumps (24/20)
4 Chest-to-bar Pull-ups

Post time for the WOD. Ex: 17:12 Rx