Michael Aaron

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Sunday, May 28th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow…

A. L-sit Hold
In 15 minutes practice
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

TUES 05.16.23 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

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
30/40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

Post time to complete WOD, Ex. 14:48 Rx

And coming tomorrow…

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

MON 05.15.23 Read More »

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Sunday, May 28th: Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14 at 10/9 ft)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20), Partner Dead Hang Hold
Deadlift (225/155), Partner Handstand Hold
2 Rope Climbs** Each Round, Partner Deadlift Hold

All reps are team totals. 1 partner working at a time while other in hold. Partition the rounds and reps any way.

**All athletes must wear long socks or shin guards to protect their shins for climbing the rope.

Post the time for the WOD. Ex: 23:40 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…

For Time (on a running clock)
4 Rounds [12min cap]
8 Clean and Jerk (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ Medball Sit Ups 20/14)
200m Run
Rest 4 minutes
4 Rounds [28min cap]
8 Overhead Squat (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

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

FRI 05.12.23 Read More »

Upcoming Events

Sunday, May 28th: Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the 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)

Partner WOD
AMRAP 18
80/60 Cal Row
60 Toes to Bar
40 Shoulder to Overhead (155/105)
20/14 Bar Muscle Ups

All the reps are team total. One partner working at a time. Partition reps any way.

Post rounds + reps for AMRAP. Ex: 1+126 Rx.

And coming tomorrow…

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14 at 10/9 ft)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

THUR 05.11.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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. Clean Complex
EMOM 15
Min 1: Clean + Hang Clean
Min 2: 10 Alt Seated Arnold Press (from the floor)
Min 3: Rest

B. 4 Rounds [12min cap]
200m Run
20 Push Ups

Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.

And coming tomorrow…

Partner WOD
AMRAP 18
80/60 Cal Row
60 Toes to Bar
40 Shoulder to Overhead (155/105)
20/14 Bar Muscle Ups

All the reps are team total. One partner working at a time. Partition reps any way.

Post rounds + reps for AMRAP. Ex: 1+126 Rx.

WED 05.10.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

And coming tomorrow…

A. Clean Complex
EMOM 15
Min 1: Clean + Hang Clean
Min 2: 10 Alt Seated Arnold Press (from the floor)
Min 3: Rest

B. 4 Rounds [12min cap]
200m Run
20 Push Ups

Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.

TUES 05.09.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

5 Rounds [30min cap]
500/400m Row
50 Double Unders
40 Air Squats

Post time for the WOD. Ex: 23:10 Rx.

And coming tomorrow…

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

MON 05.08.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Guardians of the Galaxy WOD
Team of 4
3 Rounds [30min cap]
40/32 Cal Bike + 40/32 Cal Row
30 Vault over Wall (48”)
200m Worm Carry 200lb
40 3-person Synchro Wall Balls (20/14 at 10/9ft)

All reps are team totals. 1 partner biking and 1 partner rowing at the same time. 1 teammate working at a time over the wall. All teammates carrying the worm.

Post time for the WOD. Ex: 24:40 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
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press ( m = 75/95/135, w = 45/60/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

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

FRI 05.05.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (35’s/53’s)
200/250m Row

B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (20/24)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

And coming tomorrow…

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

THUR 05.04.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest

Post total reps from intervals. Ex: 232 Rx.