Michael Aaron

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

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- Stasia
6:00p: All Levels CrossFit- Stasia
7:00p: Weightlifting- David

And coming tomorrow…

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35) or Jumping Air Squats

B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1

Today’s schedule

Morning classes cancelled. Gym opening at noon today!
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- Michael

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

Workout of the Day (WOD)

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

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: All Levels CrossFit- Hailey

And coming tomorrow…

A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

Workout of the Day (WOD)

Partner WOD
AMRAP 6-5-4-3 Minutes
30/24 Cal Row
25 Synchronized Sit-ups Alt w/ Medball (20/14)
20 DB Hang Clean (50’s/35’s)

Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.

Post rounds and reps completed. Ex: 5+12 Rx.

Upcoming Events

Thursday, January 16th 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- 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- Stasia
6:00p: All Levels CrossFit- Stasia
7:00p: Weightlifting- David

And coming tomorrow…

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 minutes to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

Workout of the Day (WOD)

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. 5 Rounds For Max Reps
0:45 Cal Bike
0:15 Rest
0:45 DB Thrusters (50’s/35’s)
1:15 Rest

Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.

Upcoming Events

Thursday, January 16th 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- 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- Michael

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 6-5-4-3 Minutes
30/24 Cal Row
25 Synchronized Sit-ups Alt w/ Medball (20/14)
20 DB Hang Clean (50’s/35’s)

Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.

Post rounds and reps completed. Ex: 5+12 Rx.

Workout of the Day (WOD)

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every 5 minutes for 4 sets
Complete the following for time:
15 Goblet Squats (53/35)
25 Toes to Bar
15 Kettlebell Swings
60 Double Unders

Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Liza
7:00a: All Levels CrossFit- Liza
8:00a: Open Gym- Liza
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. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. 5 Rounds For Max Reps
0:45 Cal Bike
0:15 Rest
0:45 DB Thrusters (50’s/35’s)
1:15 Rest

Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.