Michael Aaron

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD [20min cap]
2 Rounds
40/30 Cal Row
35 Med Ball Sit Ups (20/14)
30 Burpee Box Jump Overs (24/20″)

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching.

Post time for 500m Row and time for the WOD
Ex: 1:36, 15:40 Rx

Upcoming Events

Friday, February 13th CFM Galentines WOD and Social. Friday evening for the 7 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!

Thursday, February 19th 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!

Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), Foundation weight (45/35)

**Scale Jump Rope
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles

Post time for the WOD. Ex: 11:10 Rx.

THUR 02.12.26 Read More »

Workout of the Day (WOD)

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

Upcoming Events

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. 500m Row

B. Partner WOD [20min cap]
2 Rounds
40/30 Cal Row
35 Med Ball Sit Ups (20/14)
30 Burpee Box Jump Overs (24/20″)

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching.

Post time for 500m Row and time for the WOD
Ex: 1:36, 15:40 Rx

WED 02.11.26 Read More »

Workout of the Day (WOD)

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

Upcoming Events

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

TUES 02.10.26 Read More »

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.

Upcoming Events

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Hailey
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael

And coming tomorrow…

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

MON 02.09.26 Read More »

Workout of the Day (WOD)

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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- Michael

And coming Saturday…

Partner WOD
“Big Brad”
AMRAP 30
150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds and reps completed in the WOD. Ex: 2+302 Rx.

Saturday Schedule

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

And coming Sunday…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

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

FRI 02.06.26 Read More »

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row

Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.

Today’s schedule

And coming tomorrow…

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

THUR 02.05.26 Read More »

Workout of the Day (WOD)

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

Today’s schedule

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps

B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row

Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.

WED 02.04.26 Read More »

CrossFit Midtown is very excited to announce our 2026 February Member of the Month, Hunter! Hunter has been a member since May 2024. He has hit huge PRs, made great friends, and become a staple in the 5:00 pm class! Read on to learn more about Hunter and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!

Name: Hunter Abel
Nickname: Hunt
Age: 31
Hometown: Owensboro, Kentucky

How did you get exposed to CrossFit?
I just signed up one day, didn’t know a single person at the gym

What brought you to CrossFit Midtown?
I wasn’t really keeping a routine when just trying to go to the gym myself, and I wanted to get more comfortable with overall fitness training.

What was your very first day at CrossFit Midtown like?
Scary as hell. Coach Mike was this big, intimidating person that did my first drop-in class (and foundational classes later on). I didn’t even finish the workout on the first day and nearly passed out on the floor. I remember Coach Mike walked away and another coach (Cam) came over to ask if I needed water. So happy I stuck with it though! 🙂

What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)?
So many positive changes! I’ve noticed a significant change in my body (every day is leg and shoulder day), and I have truly connected with so many people at the gym, becoming some of my closest friends. I truly don’t think there’s a gym with a closer and more tight-knit community.

Tell us some of your recent accomplishments. What goals do you have for 2022!?
I just did my first hand stand push up a couple weeks back! And getting heavier weights on the barbell with every class. For 2026, I want to finally get double unders and muscle ups! (no overhead squats though please)

What does your frequently used emoji tab look like? (screen shot and send it!)

What is your favorite workout and if you could make up your own workout what would it be?
Anything other than overhead squats? I’ve made some significant progress on my rowing speed. Let’s say rowing, bench, pull-ups? Is that too grippy?

What is your favorite dessert or “treat yourself” meal?

Ice cream or doritos (nacho cheese)

Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)?

The moment “I almost died” when Coach Hailey watched me fail a box jump less than two minutes into the workout

Hobbies, Talents and or Interests Outside of CrossFit:

Biking, hanging with friends (from Crossfit), walkable cities with transit 🙂

Advice for new CrossFitters:
Stick with it! It’s so scary and daunting at first but sticking with it and making new friends creates all the difference in the world!

February 2026 Member of the Month, Hunter Abel! Read More »

Workout of the Day (WOD)

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

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- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

TUES 02.03.26 Read More »

Workout of the Day (WOD)

A. Clean & Jerk Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day

B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders

Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx

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- Michael
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael