Michael Aaron

CFM Upcoming Events

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February 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- 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- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Movement Scaling Options

Strict pull-ups |
:30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict)
BAP (heels)
BAP (calves)
BAP (floor)
Ring rows @line
Ring rows 1ft bk

Run |
Reduce distance 400/300/200/100-m
modify bike 32/16/8 cal women, 40/20/10 cal men
400/200/100-m row women
500/250/125-m row men

Post total pull-ups completed. Ex: 68 Rx

And coming tomorrow…

7 sets for load:
3 hang squat cleans

Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20

Post load for clean and reps for single-leg squats. Ex: 250#, 64 Rx

TUES 03.15.22 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 for time: [30min cap]
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

🛠 SCALING OVERVIEW

In today’s workout, athletes are faced with a good chunk of strict gymnastics work. This volume is crucial to build muscular stamina and strength. Keep the volume relatively high regardless of the scaling option. If you scale the reps, most athletes should perform at least 50 reps of each exercise across the entire workout (10 reps per round). This ensures they still get a good amount of volume in.
Coaches will have a plan for scaling today. We could spend an entire class scaling the handstand push-up and the ring dip, however, we don’t have the time. We recommend athletes pick 1-2 specific scaling options for the strict gymnastics movements today and settle into the best option as soon as possible as we warm-up. Look at the scaling options provided below.

Movement Scaling Options

Strict handstand push-ups |
~1:00 of work
Reps (no less than 5/rd) => scale to single-leg variation or add deficit 6-9″
deficit single-leg pike hspu (2/3″) (DSPT)
deficit pike hspu (2/3″) (DPT)
pike hspu (PT)
deficit pike knees (DPK)
pike knees (PK)
incline push-ups

Strict ring dips |
Reps (no less than 10/rd),
10-15 banded strict ring dips (orange/red/blue only)
bar dips
box-assisted ring dips (straight/bent)
straight leg box/bar dips
bent knee box/bar dips

Row |
scale distance 1,000/800/640/500-m

Post time for the WOD. Ex: 28:10 Rx

And coming tomorrow…

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Movement Scaling Options

Strict pull-ups |
:30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict)
BAP (heels)
BAP (calves)
BAP (floor)
Ring rows @line
Ring rows 1ft bk

Run |
Reduce distance 400/300/200/100-m
modify bike 32/16/8 cal women, 40/20/10 cal men
400/200/100-m row women
500/250/125-m row men

Post total pull-ups completed. Ex: 68 Rx

MON 03.14.22 Read More »

CFM Upcoming Events

Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

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: Friday Night Lights Kicks Off!

Workout of the Day (WOD)

– RX –
For time: [12min cap]
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)

– SCALED –
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

– FOUNDATION –
21 bent-over rows
42 jumping jacks
21 thrusters (35/45 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Post the time to complete or total reps completed. Add 1 sec for each rep not completed to log in SugarWOD.
Ex1: 9:40 Rx
Ex2: 157 reps. Completed 1 BMU. 59 reps remaining.12:59 Rx

And coming Saturday…

3 rounds for time with a partner: [28min cap]
40/50 cal bike-30/40 cal ski-500-m run relay
21 hang power snatches (55/75 lb)
21 GHD sit-ups
30/40 cal row
21 hang power snatches (55/75 lb)
15 Toes to bar
– Partners alternate work and rest

Post time for the WOD. Ex: 21:54 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
Every 1:30 for 5 sets:
8 heavy KB swings
– Go heavier than you would for a workout.

3 rounds for time: [12min cap]
20 KB deadlifts (35/53 lb)
60 double-unders
100-ft KB farmers carry

Post time for the WOD. Ex: 9:10 Rx

Sunday Schedule

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

FRI 03.11.22 Open Workout 22.3 and FNL! Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Today’s schedule

6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
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: Open Gym- Michael

Workout of the Day (WOD)

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

Post load for each snatch and box jump height.
Ex: 140, 185, 210, 42″

And coming tomorrow… Open Workout Prediction!

Open Workout 22.3
For time: [15min cap]
2 rounds of
100 double unders
21 front rack lunges (65/95 lb)
21 toes-to-bar
21 thrusters (65/95 lb)
– Rest 1 minute
Then complete 2 rounds of
100 double unders
21 pistols
12 bar muscle ups
21 thrusters (65/95 lb)

Open Workout 22.4
Complete the following complex for
max load: [7min cap]
1 deadlift
1 clean
1 hang clean
1 jerk

Post time for the WOD or reps completed and load for complex
Ex: 576 Rx, 247 Rx

THUR 03.10.22 Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

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: Weightlifting- David

Workout of the Day (WOD)

Pre-workout:
3 sets for quality:
:20 plank hold (push-up position)
10 push-ups
5 rower pike-ups
– Rest 1:30 between sets.

4 rounds for time: [17min cap]
400/500-m row
15 push presses (95/135 lb)

Post time for the WOD. Ex: 12:40 Rx

And coming tomorrow…

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

Post load for each snatch and box jump height.
Ex: 140, 185, 210, 42″

WED 03.09.22 Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Today’s schedule

Workout of the Day (WOD)

Pre-workout:
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.

8 rounds each for time: [28min cap]
400-m run
– Rest 1:30

Post time for fastest and slowest 400-m
Ex: 1:45, 1:58 Rx

And coming tomorrow…

Pre-workout:
3 sets for quality:
:20 plank hold (push-up position)
10 push-ups
5 rower pike-ups
– Rest 1:30 between sets.

4 rounds for time: [17min cap]
400/500-m row
15 push presses (95/135 lb)

Post time for the WOD. Ex: 12:40 Rx

TUES 03.08.22 Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Today’s schedule

Workout of the Day (WOD)

7 sets for load:
1 clean and jerk
– Start at 75% 1RM
– Build to a heavy single

Post-workout:
EMOM 5:
Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

Post load for C&J and chest-to-bar total reps.
Ex: 260#, 50 Rx

And coming tomorrow…

8 rounds each for time: [28min cap]
400-m run
– Rest 1:30

Post time for fastest and slowest 400-m
Ex: 1:45, 1:58 Rx

MON 03.07.22 Read More »

CFM Upcoming Events

Friday, March 4th Friday Night Lights (FNL) for Workout 22.2 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 1st Open Workout. The theme for week 2 of FNL is Tie Dye and 80’s Vibes. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Today’s schedule

Workout of the Day (WOD)

Open Workout 22.2
– RX –
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps for time of: [10min cap]
Deadlifts (155/225 lb)
Bar-facing burpees

– SCALED –
Deadlifts (95/135 lb)
Bar-facing burpees
– Athletes may step over the bar.

– FOUNDATION –
Deadlifts (55/75 lb)
Burpees

Post time for the WOD. Ex: 9:21 Rx

And coming Saturday…

4 rounds for time with a partner: [25min cap]
25 box jumps (30/36 in)
20 front-rack lunges (95/135 lb)
400-m run together
– Partners alternate work and rest

Post time for the WOD. Ex: 19:39 Rx

Saturday Schedule

8:30a: Open Gym- Hailey
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Priscila Baptista

And coming Sunday…

Pre-workout:
5 sets:
:20 max cal./hour pace row
– Rest :40 between sets

AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row

Score highest and lowest cal/hr pace. Post rounds completed in AMRAP.
Ex: 2990, 2872, 5+18 Rx

Sunday Schedule

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

FRI 03.04.22 Open Workout 22.2 and FNL! Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Today’s schedule

Workout of the Day (WOD)

Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses

5 sets for load:
3 overhead squats

Post load for EMOM and load for OHS.
Ex: 70#, 210#

And coming tomorrow…

Open Workout 22.2 Prediction
AMRAP 12:
30 double-unders
15 toes-to-bar
10 front squats (95/135 lb)

Post total reps completed. Ex: 356 Rx

THUR 03.03.22 Read More »

CFM Upcoming Events

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors