Michael Aaron

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

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. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)

B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side

Post time for the WOD. Ex: 8:11 Rx.

And coming tomorrow…

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest

Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.

MON 04.22.24 Read More »

Upcoming Events

Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!

Today’s schedule

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

Workout of the Day (WOD)

Quarterfinals Workout 2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)

Post time for the workout. Ex: 19:34 Rx

And coming Saturday…

Quarterfinals Workout 3
For time: [15min cap]
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs, 15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Post the time to complete the workout. Ex: 14:31 Rx

Saturday Schedule

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

And coming Sunday…

Quarterfinals Workout 4
With a continually running clock,
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)

Score total reps completed. Ex: 32 Rx

Sunday Schedule

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

FRI 04.19.24 Quarterfinals Weekend! 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)

Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches (135/85)
1 minute of rowing for calories
1 minute of double dumbbell box step-ups (50’s/35’s at 20/20”)
1 minute of rest

Post the total number of reps completed. Ex: 172 Rx

And coming tomorrow…

Quarterfinals Workout 2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)

Post time for the workout. Ex: 19:34 Rx

THUR 04.18.24 Quarterfinals Begin! 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- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4MOM

B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups

Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx

And coming tomorrow…

Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches (135/85)
1 minute of rowing for calories
1 minute of double dumbbell box step-ups (50’s/35’s at 20/20”)
1 minute of rest

Post the total number of reps completed. Ex: 172 Rx

WED 04.17.24 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Hailey
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
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

And coming tomorrow…

A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4MOM

B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups

Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx

TUES 04.16.24 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-
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row

[8-15min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

[16-24min]
2 Rounds
400m Run
400/325m Row

[24-31min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18

And coming tomorrow…

A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

MON 04.15.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*No dropping the bar. Athletes must set the barbell down between sets.

Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.

And coming Saturday…

Partner WOD
3 Rounds For Time [27min cap]
50/40 Cal Row
300m Sandbag Hill Run (50/25) together
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 18:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Rope Climbs:
In 10 minutes practice rope climbs

B. 3 Rounds [18min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders

Post time for WOD Ex: 12:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Luke

FRI 04.12.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits
For 10 minutes practice these front split progressions:
(Low Lunge – Lizard – Pigeon) Sequence
Hurdler (half split)
Banded Hamstring Stretch (bent knee -> straight leg)
Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh)
Bent Knee Front Split (with blocks under hands only)
Front Split

Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀

And coming tomorrow…

A. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*No dropping the bar. Athletes must set the barbell down between sets.

Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.

THUR 04.11.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Sumo Deadlift High Pull (53/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀

WED 04.10.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+