Michael Aaron

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

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

Workout of the Day (WOD)

5 Rounds [30min cap]
400/500m 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 05.09.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Bar
30/40 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

In the remaining time:
Establish A Heavy Single Snatch

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

And coming Saturday…

Dr. Strange
Partner WOD
AMRAP 4-4-4-4-5
20 Front Squat (95/135)
22 DB Snatch (35/50)
20 DB Box Step-Overs (35’s/50’s) (20/24″)
16 Hang Power Clean & Jerk (95/135)
100 Double Unders
Rest 1 minute after each AMRAP. Continue where you left off.

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

Score rounds and reps completed Ex: 4+45 Rx

Saturday Schedule

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

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 (w = 45/60/85, m = 75/95/135)
Strict Pull-Up
20m Sled Pull Each Round (90/135)

Levels (Scaled/Intermediate/Rx)
Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 05.06.22 Read More »

CFM 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- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

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 [15min cap]
10 Deadlifts (155/225)
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”
For Time [18 min Cap]
15 Burpees Over Bar
30/40 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

In the remaining time:
Establish A Heavy Single Snatch

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

THUR 05.05.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1: 12 Plate Push Ups (25/45#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (35/50)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

And coming tomorrow…

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

B. 4 Rounds [15min cap]
10 Deadlifts (155/225)
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

WED 05.04.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-1-1-1-1

B. 4 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

And coming tomorrow…

A. EMOM 12
Min 1: 12 Plate Push Ups (25/45#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (35/50)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

TUES 05.03.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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- Ross

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
12 Kettlebell Swings (35/53)
15 Toes To Bar

Post time for the WOD Ex: 12:10 Rx.

And coming tomorrow…

A. Back Squat
3-3-2-2-1-1-1-1

B. 4 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

MON 05.02.22 Read More »

CFM 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- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

Post the time to complete the WOD. Ex: 14:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

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

And coming Sunday…

A. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Bench Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (35/50)
30 DB Squats
20 DB Snatch

Post rounds and reps for the AMRAP. Ex: 2+40 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 04.29.22 Read More »

CFM Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (75/115)
20 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

And coming tomorrow…

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

Post the time to complete the WOD. Ex: 14:10 Rx

THUR 04.28.22 Read More »

CFM 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- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Partner WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#

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

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (75/115)
20 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.27.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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: All Levels CrossFit- Hailey