Michael Aaron

Upcoming Events

Saturday, June 22nd OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

And coming Saturday…

OUT Athletics WOD

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

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

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

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

FRI 06.21.24 Read More »

Upcoming Events

Thursday, June 20th 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!

Today’s schedule

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

Workout of the Day (WOD)

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row

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

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

And coming tomorrow…

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

THUR 06.20.24 Bring-A-Friend Day!! Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

CFM Closed today in observance of Juneteenth. We resume regular schedule Thursday. See SugarWOD or below for at home or outdoor workout option today!

Workout of the Day (WOD)

At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

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

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

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

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

WED 06.19.24 CFM Closed for Juneteenth! Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

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

Workout of the Day (WOD)

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

And coming tomorrow… CFM Closed for Juneteenth!

At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

TUES 06.18.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

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

Workout of the Day (WOD)

A. 2 sets each for time:
1000m Row
40 Burpees Over Erg
Rest 1:1

Score time for each set. Ex: 6:10, 5:54 Rx.

B. EMOM 9
Min 1: V-ups
Min 2: Candlestick to Straddle
Min 3: Rower Pike Ups

And coming tomorrow…

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

MON 06.17.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

Workout of the Day (WOD)

A. 3 Rounds For Time [15min cap]
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set)
Min 3: Rest

Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
400m Run Relay
30 Toes to bar (Rx+ 20 Synchro)
15 Front Squat (135/95) (Rx+ 185/125)

Post time for the WOD. Ex: 22:20 Rx+

Saturday Schedule

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

And coming Sunday…

A. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks

Sunday Schedule

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

FRI 06.14.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

Workout of the Day (WOD)

A. Tempo Front Squat 3311
4-4-4-4

B. 2 Rounds
Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement.
Burpee Box Jump Overs (24/20)
Cal Bike or Ski
Burpee Box Jump Overs (24/20)
Wall Walks (Rx+ C2W HSPU)

Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx

And coming tomorrow…

A. 3 Rounds For Time [15min cap]
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set)
Min 3: Rest

Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.

THUR 06.13.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

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

Workout of the Day (WOD)

3 sets each for time
In an 10 minute window complete:
850m Run CFM Loop
21 Kettlebell Swings (70/53)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

And coming tomorrow…

A. Tempo Front Squat 3311
4-4-4-4

Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx

WED 06.12.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

And coming tomorrow…

3 sets each for time
In an 10 minute window complete:
850m Run CFM Loop
21 Kettlebell Swings (70/53)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

TUES 06.11.24 Read More »

Upcoming Events

Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.