Michael Aaron

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats

Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 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!

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…

For Time [15min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders

Post the time for the WOD. Ex: 8:10 Rx

Workout of the Day (WOD)

A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 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!

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. Push Press
3 x 5 @ 80%

B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats

Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 25 Rx

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 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!

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. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 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!

Today’s schedule

6:00a: All Levels CrossFit- Luke
7:00a: All Levels CrossFit- Luke
8:00a: Open Gym- Luke
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- Luke
7:00p: Weightlifting- David

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 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!

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

And coming tomorrow…

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

Workout of the Day (WOD)

“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 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!

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…

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.