Michael Aaron

Upcoming Events

Thursday, July 20th 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, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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)

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

And coming tomorrow…

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
50/40 Cal Bike
400m Run Together
50 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

TUES 07.11.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

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- Isabelle
5:00p: All Levels CrossFit- Isabelle
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. AMRAP 12
9 Hang Power Cleans (120/85) (Rx+ 155/105)
12 Pull Ups
15 Sit Ups

Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx

And coming tomorrow…

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

MON 07.10.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising 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. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)

Post time for the WOD. Ex: 19:40 Rx

And coming Saturday…

Partner WOD
For Time [20min cap]
30 Power Clean (165/115)
30 Bar Facing Burpees
200m Farmer Carry (105’s/70’s)
30 Power Clean (165/115)
30 Bar Facing Burpees
60/48 Cal Bike

All the reps and distance are team totals. One partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post the time to complete the WOD. Ex: 12:33 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. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

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

FRI 07.07.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising 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- 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)

For Time [21min cap]
10 Wall Walks
25 Push Press (95/65) (Rx+ 120/85)
40 V-Ups
150 Double Unders
40 V-Ups
25 Push Press
10 Wall Walks

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

And coming tomorrow…

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)

Post time for the WOD. Ex: 19:40 Rx

THUR 07.06.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising 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- 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. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. AMRAP 10
12 Deadlift (155/105)
12 Bar Over Burpees

Post load for clean and rounds for the AMRAP. Ex: 215#, 7+10 Rx

And coming tomorrow…

For Time [21min cap]
10 Wall Walks
25 Push Press (95/65) (Rx+ 120/85)
40 V-Ups
150 Double Unders
40 V-Ups
25 Push Press
10 Wall Walks

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

WED 07.05.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

CFM Closed today for 4th of July. We resume regular schedule Wednesday. See SugarWOD or below for at home or outdoor workout option today.

Workout of the Day (WOD)

At Home WOD

AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

And coming tomorrow…

A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. AMRAP 10
12 Deadlift (155/105)
12 Bar Over Burpees

Post load for clean and rounds for the AMRAP. Ex: 215#, 7+10 Rx

TUES 07.04.23 Happy 4th Of July Read More »

Upcoming Events

Tuesday, July 4th CFM closed for 4th of July. Regular schedule on Monday and Wednesday.

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.

And coming tomorrow…

At Home WOD

AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

MON 07.03.23 Read More »

Upcoming Events

Tuesday, July 4th CFM closed for 4th of July. Regular schedule on Monday and Wednesday.

Saturday, August 12th 31Heroes Charity & Fundraising 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round).
Ex: 9+8 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. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

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

FRI 06.30.23 Read More »

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run

Rest 3 minute between rounds

*Rx+ = 10 reps

Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx

And coming tomorrow…

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

THUR 06.29.23 Read More »