Michael Aaron – Page 75 – CrossFit Midtown

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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

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

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

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

And coming Sunday…

Christmas Eve: Gym Closed

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

FRI 12.22.23 Christmas Weekend! Read More »

Upcoming Events

Thursday, December 21st CFM Bring-A-Friend Days! 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- 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 20
20/16 Cal Row
20 Wall Balls (20/14)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

And coming tomorrow…

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

THUR 12.21.23 Bring-A-Friend Day! Read More »

Upcoming Events

Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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- Kevin
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

For Time [30min cap]
50 Burpee Box Jump Overs
100 Alt DB Snatch (50/35)
50 Box Jumps (24/20)
100 DB Hang Snatch (50/35)
50 Burpee Box Jump Overs

Post time for the WOD. Ex: 22:40 Rx

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

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

WED 12.20.23 Read More »

Upcoming Events

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- Cameron
6:00p: All Levels CrossFit- Liza
7:00p: All Levels CrossFit- Liza

Workout of the Day (WOD)

A. Back Squat
4 x 3 @ 85%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

And coming tomorrow…

For Time [30min cap]
50 Burpee Box Jump Overs
100 Alt DB Snatch (50/35)
50 Box Jumps (24/20)
100 DB Hang Snatch (50/35)
50 Burpee Box Jump Overs

Post time for the WOD. Ex: 22:40 Rx

TUES 12.19.23 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
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch:
2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.

And coming tomorrow…

A. Back Squat
4 x 3 @ 85%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

MON 12.18.23 Read More »

Upcoming Events

Thursday, December 21st 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

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Echo Bike or Row Cals
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike/row (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike/row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 Rx

And coming Saturday…

Partner WOD
3 Rounds For Time: [20min cap]
20 Burpees
30 DB Box Step Overs (50/35’s at 24/20)
20/16 Cal Bike
100 Double Unders

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

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette

And coming Sunday…

A. Sprint Intervals
5 Sets, Each For Time:
150/125m Row, Ski or Echo Bike 12/9 Cal
Rest 1:00 between efforts

Post fastest and slowest split times. Ex: :24, :28

B. 7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

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

FRI 12.15.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

And coming tomorrow…

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Echo Bike or Row Cals
1:00 Rest

Post total reps completed. Ex: 264 Rx

THUR 12.14.23 Bring-a-friend day! Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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 Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

And coming tomorrow…

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

WED 12.13.23 Read More »

Upcoming Events

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- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

And coming tomorrow…

A. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

TUES 12.12.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Triple Double
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00

AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alt Single Arm Dumbbell Snatches (50/35)
Rest 1:00

AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees

B. EMOM 12
Min 1: 1 set of Ring Muscle Ups or Transitions
Min 2: Straddle Stretch
Min 3: V-sit Hold

Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.

And coming tomorrow…

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

MON 12.11.23 Read More »