Michael Aaron

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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- 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: Weightlifting- David

Workout of the Day (WOD)

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

And coming tomorrow…

A. Power Cleans
5-5-3-3-3-1-1-1-1
In 20 minutes work up to a heavy single
-Start at 50-60% for a set of 5
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 8 Wall Squats
Min 3: 2 Wall Walks

Post load for power clean. Ex: 240#

WED 02.22.23 Read More »

Upcoming Events

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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)

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

And coming tomorrow…

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

TUES 02.21.23 Read More »

Upcoming Events

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

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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

Workout of the Day (WOD)

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

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.20.23 Read More »

Upcoming Events

Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

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

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

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: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

23.1 (14.4 Repeat)
Complete as many reps as possible in 14 minutes of:

60-Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

Rx’d
♀14-lb ball to 9 ft, 95-lb cleans
♂20-lb ball to 10 ft, 135-lb cleans

Scaled
♀10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Post total reps completed. Ex: 181 Rx.

And coming Saturday…

Partner WOD [24min Cap]
4 Rounds
400m Run Relay
20 Bar Facing Burpees
100 Double Unders
20 Shoulder to Overhead (135/95)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

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

FRI 02.17.23 Open 23.1 and Friday Night Lights! Read More »

Upcoming Events

Thursday, February 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- 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- Javi
6:00p: All Levels CrossFit- Javi
7:00p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

Post time for the WOD. Ex: 19:20 Rx

And coming tomorrow…

23.1 Prediction

AMRAP 12
60 DB Lunges (50’s/35’s)
50 DB Push Ups
40 DB Front Rack Lunges (50’s/35’s)
30 DB Facing Burpees
20 DB Overhead Lunges (50’s/35’s)
AMRAP Wall Walks

Post total reps completed. Ex: 214 Rx.

THUR 02.16.23 Bring-A-Friend Day!! Read More »

Upcoming Events

Today’s schedule

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 final back squat load. Ex: 18 Rx, 305#

And coming tomorrow…

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

Post time for the WOD. Ex: 19:20 Rx

WED 02.15.23 Read More »

Upcoming Events

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

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

A. Snatch
In 15 minutes work to a 1RM

B. For Time: [15min cap]
3 Rounds
5 Squat Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Pull-Ups
Rest 3 Minutes
3 Rounds
5 Power Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Strict Pull-Ups

Post load for snatch and time for the WOD. Ex: 190#, 13:35 Rx

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 final back squat load. Ex: 18 Rx, 305#

TUES 02.14.23 Read More »

Today’s schedule

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.

And coming tomorrow…

A. Snatch
In 15 minutes work to a 1RM

Post load for snatch and time for the WOD. Ex: 190#, 13:35 Rx

MON 02.13.23 Read More »

Today’s schedule

Workout of the Day (WOD)

AMRAP 16
3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders

Post total rounds and reps from AMRAP. Ex: 8+22 Rx

B. EMOM 9 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1

And coming Saturday…

Partner WOD
2 Rounds [25min cap]
400m Run Relay
20 Front Squat (120/85) (Rx+135/95)
12 Chest to Bar Pull Ups (Rx+ BMU)
30/24 Cal Bike
20 Box Jumps (30/24) (Rx+ 36/30)
12 Chest to Bar Pull Ups (Rx+ BMU)

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

Post time to complete the WOD. Ex: 20:21 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…

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- Adam
12n: Yoga- Rue

FRI 02.10.23 Read More »

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

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Burpees Over Erg
40 Synchronized Sit Ups
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 Synchronized Sit Ups
40 Burpees Over Erg
50/40 Cal Row

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.