Michael Aaron

Upcoming Events

Thursday, May 16th 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!

Saturday, May 18th CFM 12th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

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

5 Rounds [30min cap]
500/400m Row
50 Double Unders
40 Air Squats

Post time for the WOD. Ex: 23:10 Rx.

And coming tomorrow…

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

MON 05.06.24 Read More »

Upcoming Events

Today’s schedule

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

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Guardians of the Galaxy WOD
Team of 4
3 Rounds [30min cap]
40/32 Cal Bike + 40/32 Cal Row
30 Vault over Wall (48”)
200m Worm Carry 200lb
40 3-person Synchro Wall Balls (20/14 at 10/9ft)

All reps are team totals. 1 partner biking and 1 partner rowing at the same time. 1 teammate working at a time over the wall. All teammates carrying the worm.

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

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

FRI 05.03.24 Read More »

Upcoming Events

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- Hailey
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

And coming tomorrow…

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

THUR 05.02.24 Read More »

Upcoming Events

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)

A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest

Post total reps from intervals. Ex: 232 Rx.

And coming tomorrow…

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

WED 05.01.24 Read More »

Upcoming Events

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

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-2-1-1-1-1

B. 3 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

And coming tomorrow…

A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest

Post total reps from intervals. Ex: 232 Rx.

TUES 04.30.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
8 Burpee Pull Ups
12 Kettlebell Swings (35/53)

Post time for the WOD Ex: 14:11 Rx.

And coming tomorrow…

A. Back Squat
3-3-2-2-2-1-1-1-1

B. 3 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

MON 04.29.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

B. AMRAP 12
20 Box Jump Overs (24/20″)
20 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 4+32 Rx

Sunday Schedule

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

FRI 04.26.24 Read More »

Upcoming Events

Thursday, April 25th 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

Workout of the Day (WOD)

Partner WOD
For Time: [30min cap]
Open: 100/80 Cal Echo Bike
4 Rounds
200m Farmer’s Carry (50’s/35’s)
12/10 Cal Row Partner 1
20 Dumbbell Hang Power Clean (50’s/35’s)
12/10 Cal Row Partner 2

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Only 1 partner completes each row.

Post time to complete the WOD. Ex: 19:30 Rx.

And coming tomorrow…

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

THUR 04.25.24 Bring-A-Friend Day! Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Bulgarian Split Squats
4 x 4/4

B. 4 Rounds For Time [20min cap]
3 Wall Walks
16 DB Box Step Overs (50’s/35’s at 24/20″)
300m Run
16 Toes To Bar

Post load for squats and time for the WOD. Ex: 165#, 16:20 Rx

And coming tomorrow… Bring-A-Friend Day!

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Only 1 partner completes each row.

Post time to complete the WOD. Ex: 19:30 Rx.

WED 04.24.24 Read More »