Michael Aaron

Upcoming Events

Thursday, January 18th 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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. Thruster (From Ground)
5-4-3-2

B. Every 2 minutes for 18 minutes
7 Power Clean (135/95)
7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.

Score is highest number of rounds completed successfully plus the reps in the final partial round.

Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.

And coming tomorrow…

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

MON 01.08.24 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25-25ft DB Walking Lunges (50’s/35’s) each round

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 13:30 Rx.

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 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. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

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

FRI 01.05.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

And coming tomorrow…

Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25-25ft DB Walking Lunges (50’s/35’s) each round

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 13:30 Rx.

THUR 01.04.24 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- Michael

Workout of the Day (WOD)

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.

And coming tomorrow…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

WED 01.03.24 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

And coming tomorrow…

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.

TUES 01.02.24 Read More »

Today’s schedule

12n: Open Gym- Michael
1:00p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. E3MOM 12
4 Turkish Get Ups
8 Strict Chin Ups

B. 24 With Splendore!
AMRAP 20
24 Wallballs (20/14 at 10/9ft)
24 Cal Row
24 Box Jump Overs (24/20”)
24 Kettlebell Swings (53/35)

Score rounds and reps for the AMRAP. Ex: 4+21 Rx

And coming tomorrow…

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

MON 01.01.24 Read More »

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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off

All reps are team total. 1 partner working at a time. Partition rounds and reps any way.

B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch

Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+

Saturday Schedule

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

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 at 135#

Sunday Schedule

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

FRI 12.29.23 Read More »

Today’s schedule

7:00a: All Levels CrossFit- Liza
8:00a: Open Gym- Liza
12n: All Levels CrossFit- Jeannette
1:00p: Open Gym- Jeannette
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. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

And coming tomorrow…

Post time for the WOD. Ex: 14:32 Rx

THUR 12.28.23 Read More »

Today’s schedule

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

Workout of the Day (WOD)

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

And coming tomorrow…

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

WED 12.27.23 Read More »

Today’s schedule

12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza
7:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

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

And coming tomorrow…

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

TUES 12.26.23 Read More »