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!

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. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

And coming tomorrow…

AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row
AMRAP 5
5 Strict Pull-Ups
10 Push-Ups
15 Sit-Ups
AMRAP 5
Cal Row

Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx

TUES 09.05.23 Read More »

CFM Closed Monday for Labor Day

At Home Workout of the Day (WOD)

“Holding Hands”
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Post time for WOD. Ex: 11:24 Rx.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

MON 09.04.23 Happy Labor Day Read More »

Upcoming Events

Monday, September 4th CFM Closed for Labor Day. Enjoy a day of rest or complete an At Home or Outdoor WOD!

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
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

And coming Saturday…

Partner WOD
3 Rounds [8min cap]
21 Thrusters (95/65)
30 Kettlebell Swings (53/35)
Rest 2 minutes
3 Rounds [8min cap]
30 Toes to bar
21 Ground to Overhead (95/65)
Rest 2 minutes
3 Rounds [8min cap]
9 Burpee Over Wall (48″)
5 Rope Climbs*

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.

Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 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…

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
12 DB Snatch (50/35) (Rx+ 70/50)

Post time for the WOD. Ex: 21:20 Rx

Sunday Schedule

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

FRI 09.01.23 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. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

B. For Time [12min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
80 Double Unders Each Round (Rx+ 150 reps)

Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 9:35 Rx.

And coming tomorrow…

A. Push Press
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

THUR 08.31.23 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

Workout of the Day (WOD)

A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

And coming tomorrow…

A. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

B. For Time [12min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
80 Double Unders Each Round (Rx+ 150 reps)

Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 9:35 Rx.

WED 08.30.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
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- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

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

And coming tomorrow…

A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx

TUES 08.29.23 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- 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. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest

B. AMRAP 20
200m Run
3 Wall Walks
12 Box Jump Overs (24/20″)

Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep.
Ex: 36, 145 ft, 7+21 Rx.

And coming tomorrow…

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

MON 08.28.23 Read More »

Upcoming Events

Sunday, August 20th Pop Up 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)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 12
18 Wallballs (20/14 to 10/9ft)
50 Double Unders
9 Deadlift (225/155)

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

And coming Saturday…

Cat’s Cradle
Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

All the reps are team totals. 1 partner working at a time.

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+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. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35)
12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)

Post time for the WOD. Ex: 10:49 Rx

Sunday Schedule

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

FRI 08.25.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 12
18 Wallballs (20/14 to 10/9ft)
50 Double Unders
9 Deadlift (225/155)

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

THUR 08.24.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.