Michael Aaron

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- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx

And coming tomorrow… Bring-A-Friend Day!!

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

WED 03.22.23 Read More »

Today’s schedule

6:00a: All Levels CrossFit- Cameron
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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

TUES 03.21.23 Read More »

Upcoming Events

Thursday, March 16th 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- 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)

A. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.20.23 Read More »

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. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 15
Min 1: DB Snatch (70/50)
Min 2: 25-25ft Shuttle Sprints
Min 3: Rest

Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx

And coming Saturday…

Partner WOD [25min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Squats (50’s/35’s)
400m Run (200m Relay)
40 V-ups
40 Dumbbell Squats (50’s/35’s)

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

Post time for the WOD. 18:10 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. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

FRI 03.17.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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. Tempo Deadlift Singles
3 x 3 @ 70% of 1 RM
4 seconds on negative
Rest 20 secs between each rep
Rest 3 minutes between each set

B. Partner WOD
3 Rounds For Time [20min cap]
500m Row
400m Run
30 Wall Balls (20/14 @ 10/9ft)
20 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 320#, 16:35 Rx.

And coming tomorrow…

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 15
Min 1: DB Snatch (70/50)
Min 2: 25-25ft Shuttle Sprints
Min 3: Rest

Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx

THUR 03.16.23 Bring-a-friend day! Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
7 Power Cleans (135/95)
11 Toes to Bar

Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 Rx.

And coming tomorrow… Bring-A-Friend Day!!

A. Tempo Deadlift Singles
3 x 3 @ 70% of 1 RM
4 seconds on negative
Rest 20 secs between each rep
Rest 3 minutes between each set

B. Partner WOD
3 Rounds For Time [20min cap]
500m Row
400m Run
30 Wall Balls (20/14 @ 10/9ft)
20 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 320#, 16:35 Rx.

WED 03.15.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
12 DB Thrusters (50’s/35’s)

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

And coming tomorrow…

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
7 Power Cleans (135/95)
11 Toes to Bar

Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 Rx.

TUES 03.14.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 18
Min 1: 25 Air Squats
Min 2: 15 Med Ball Sit Ups (20/14)
Min 3: 30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
12 DB Thrusters (50’s/35’s)

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

MON 03.13.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

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

Post time for the WOD. Ex: 16:28 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. EMOM 16
Minute 1: 3 Power Box Jumps (increasing height each round)
Minute 2: 100m Run
Minute 3: 15 Straight Leg Sit Ups
Minute 4: Rest

B. 3 Rounds For Time [20min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.