Michael Aaron – Page 56 – CrossFit Midtown

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!

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- 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)

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

And coming tomorrow…

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

WED 04.03.24 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- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

And coming tomorrow…

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

TUES 04.02.24 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- 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)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 04.01.24 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)

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

And coming Saturday…

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/32 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)

1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 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. Rope Climbs*
In 10 minutes practice rope climbs

*Athletes must cover ankle to calves to protect leg while climbing rope

Staring progressions for Rope Climbs
Clamp and Hold in seated position (Use box, hanging from pull up bar, or hanging on rope)
Dead hang hold on rope
Strict Knee Tuck → Add hold for 3 secs at highest point
Knee Tuck, Clamp, Stand up

B. Partner WOD
AMRAP 20
4 Rope Climbs*
20 GHD Sit Ups
20 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
20 V-Ups
20 DB Overhead Lunges (50/35) (Rx+ 70/50)

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

Sunday Schedule

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

FRI 03.29.24 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- 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. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 Rx

And coming tomorrow…

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

THUR 03.28.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

Post time for WOD. Ex: 9:48 Rx

And coming tomorrow…

A. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 Rx

WED 03.27.24 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- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

And coming tomorrow…

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

Post time for WOD. Ex: 9:48 Rx

TUES 03.26.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx

And coming tomorrow…

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

MON 03.25.24 Read More »

Upcoming Events

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

Today’s schedule

Workout of the Day (WOD)

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Round
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps. Ex 8+7 Rx

And coming Saturday…

Partner WOD
For Time: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 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…

“Brunch Hustle”
3 Rounds [22min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=50)
100m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: CFM Brunch Social!

FRI 03.22.24 Read More »

Upcoming Events

Thursday, March 21st 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!