Michael Aaron

Upcoming Events

Thursday, September 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!

Saturday, September 30th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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. Strict Press
3-3-3-3
increasing weight

B. Deadlift
In 15 minutes work up to a 3RM (85-92% 1RM)
Then Superset
3 x 10 DB Curls
3 x 10 DB Overhead Triceps Extension
3 x 10 DB Scapular Raises (1 sec pause)
2 x 3 Deadlift @ 90% of 3RM

Post load for press and deadlift. Ex: 160#, 400# Rx.

And coming tomorrow…

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row

Post max speed step and slowest interval. Ex: 95, 2:25 Rx.

MON 09.18.23 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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (135/95)

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx

And coming Saturday…

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (75/55) (Rx+ 95/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 Rx+

Saturday Schedule

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

And coming Sunday…

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Kettlebell Swings (53/35)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

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

FRI 09.15.23 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- 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. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angels
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

Post rounds and reps for the AMRAP. Ex: 8+20 Rx

And coming tomorrow…

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (135/95)

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx

THUR 09.14.23 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- Cam
1:00p: Open Gym- Cam
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. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Complete set unbroken touch-and-go
-Start at 50% 1RM power snatch
-Finish at 65-70%

B. AMRAP 4
15 Power Snatches (75/55)
15 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
10 Power Snatches (75/55)
10 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
5 Power Snatches
5 Chest to Bar Pull Ups

Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx

And coming tomorrow…

A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angels
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

Post rounds and reps for the AMRAP. Ex: 8+20 Rx

WED 09.13.23 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. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

And coming tomorrow…

A. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Complete set unbroken touch-and-go
-Start at 50% 1RM power snatch
-Finish at 65-70%

Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx

TUES 09.12.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

For Time: [32min cap]
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row

If athletes begin the WOD with a row, they finish with a run and vice versa.

Post time for the WOD. Ex: 26:40 Rx.

And coming tomorrow…

A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

MON 09.11.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)

All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.

Post the rounds and reps completed in the AMRAP. Ex: 9+2 Rx

Saturday Schedule

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

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Echo Bike

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

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

FRI 09.08.23 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- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

And coming tomorrow…

A. E2MOM 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

THUR 09.07.23 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- Isabelle
1:00p: Open Gym- Isabelle
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