Michael Aaron

Workout of the Day (WOD)

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout!
Be a Changemaker and donate here or sign up to participate in the workout: 
https://charity.pledgeit.org/10k

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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- Luke
7:00p: Weightlifting- David

And coming tomorrow…

A. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest

B. 5 Rounds [15min cap]
8 Bar Over Burpees
12 Front Rack Lunges (95/65)
8 Bar Over Burpees
12/10 Hand Release Push Ups

Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:50 Rx.

Workout of the Day (WOD)

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout!
Be a Changemaker and donate here or sign up to participate in the workout: 
https://charity.pledgeit.org/10k

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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!

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Workout of the Day (WOD)

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Workout of the Day (WOD)

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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…

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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…

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

Upcoming Events

Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx