Michael Aaron

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
65% of 1RM Front Squat For Both
70% of 1RM Front Squat For Both
75% of 1RM Front Squat For Both
80% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
1:30 Couch Stretch (L/R)
1:30 Pigeon Stretch (L/R)

Post heaviest load for squat. Ex: 310#

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

TUES 04.12.22 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
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 Rounds [40min cap]
800m Run
5 Ring Muscle Ups
12 Burpee Box Jump Overs (20/24”)

Post time for the WOD. Ex: 35:20 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
65% of 1RM Front Squat For Both
70% of 1RM Front Squat For Both
75% of 1RM Front Squat For Both
80% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
1:30 Couch Stretch (L/R)
1:30 Pigeon Stretch (L/R)

Post heaviest load for squat. Ex: 310#

MON 04.11.22 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)

3 rounds each for time with a partner: [36min cap]
400/500-m row
21 burpees
400-m run

Post time for the WOD. 31:38 Rx

And coming Saturday…

Pre-workout:
Build up to a heavy 3 rep deadlift.

2 rounds for time with a partner: [18min cap]
400-m farmer carry (35/53 lb)
21 deadlift (105/155 lb)
15 hang power clean (105/155 lb)
9 rope climbs

Post load for deadlift and time for the WOD. Ex: 435#, 14:50 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…

Pre-workout:
Build to heavy 4-rep reverse lunge from rack.

AMRAP 12:
20 GHD sit-ups
10 dumbbell lunges (20/35 lb) (Rx+ 30/40 lb)
50 double-unders
10 dumbbell lunges
20 toes-to-bar
10 dumbbell lunges
50 double-unders
10 dumbbell lunges

Post load for lunge and rounds for the WOD. Ex: 205#, 2+28 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 04.08.22 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)

Pre-workout:
Build up to heavy single squat or power snatch.

Amanda
For time: [11min cap]
9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Post load for snatch and time for the WOD. Ex: 215#, 7:12 Rx

And coming tomorrow…

3 rounds each for time with a partner: [36min cap]
400/500-m row
21 burpees
400-m run

Post time for the WOD. 31:38 Rx

THUR 04.07.22 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)

10 rounds for time: [40min cap]
400-m run
OR
400/500-m row
OR
1,000/1,200-m bike
– Rest 2:00 between rounds.

Post time for the WOD. Ex: 38:42 Row

And coming tomorrow…

Pre-workout:
Build up to heavy single squat or power snatch.

Amanda
For time: [11min cap]
9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Post load for snatch and time for the WOD. Ex: 215#, 7:12 Rx

WED 04.06.22 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- 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)

Pre-workout:
5 sets:
50-ft handstand walk

For load:
Split jerk
5-5-3-3-3-1-1-1-1

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

And coming tomorrow…

10 rounds for time: [40min cap]
400-m run
OR
400/500-m row
OR
1,000/1,200-m bike
– Rest 2:00 between rounds.

Post time for the WOD. Ex: 38:42 Row

TUES 04.05.22 Read More »

CFM Upcoming Events

Today’s schedule

Workout of the Day (WOD)

5 rounds for time: [20min cap]
20 pull-ups
400-m run

Post workout:
4 sets: [10min cap]
:30 L-sit hold
15 seated leg raises

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

Pre-workout:
5 sets:
50-ft handstand walk

For load:
Split jerk
5-5-3-3-3-1-1-1-1

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

MON 04.04.22 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- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

And coming Saturday…

For time with a partner: [15min cap]
36 synchronized burpees
12 clean and jerks (155/225 lb)
30 synchronized burpees
10 clean and jerks
24 synchronized burpees
8 clean and jerks
-Split the clean and jerks as needed.

Post-workout:
5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.

Post time for the WOD and load for the complex. Ex: 11:49 Rx, 245#.

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…

Karen
For time: [12min cap]
150 wall-ball shots (14/20 lb) (9/10 ft)

Post-workout finisher:
5 sets: [15min cap]
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks

Post time for Karen. Ex: 5:49 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 04.01.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Hailey
7:00a: All Levels CrossFit- Hailey
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

Workout of the Day (WOD)

Pre-workout:
Accumulate:
30 Kang squats

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

Post load for back squat. Ex: 370#

And coming tomorrow…

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

THUR 03.31.22 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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael