Michael Aaron

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

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)

Flithy Fifty
For time: [30min cap]
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders

Post time for the WOD. Ex: 22:10 Rx

And coming tomorrow…

Pre-workout:
EMOM 7:
1-5 wall walks

AMRAP 10:
9/12-cal. row
10 strict handstand push-ups

Post total wall walks and rounds for the AMRAP.
Ex: 26, 5+16 Rx

CFM Upcoming Events

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- 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)

5 sets for load:
3 back squats

Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.

Post load for the squat. Ex: 330#

And coming tomorrow…

Open Workout 22.1 Prediction
AMRAP 12:
10 burpees to 6″ target
12 alternating DB snatch (35/50 lb)

Post total reps completed. Ex: 234 Rx

CFM Upcoming Events

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- 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:
For time:
800-m run

3 rounds for time: [15min cap]
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25’s/40’s lb)

Post time for 800-m and for the WOD. Ex: 3:32, 13:10 Rx

And coming tomorrow…

5 sets for load:
3 back squats

Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.

Post load for the squat. Ex: 330#

CFM Upcoming Events

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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

Workout of the Day (WOD)

5 sets for load:
3 weighted pull-ups

Post-workout Tabata:
8 sets for reps:
:20 ring dips
– Rest :10

Post load for pull-ups and reps for dips. Ex: 75#, 42 Rx

And coming tomorrow…

Pre-workout:
For time:
800-m run

3 rounds for time: [15min cap]
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25’s/40’s lb)

Post time for 800-m and for the WOD. Ex: 3:32, 13:10 Rx

CFM Upcoming Events

Thursday, February 17th 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!

Saturday, February 19th CFM Intramural Open Sorting Hat Announcement Ceremony and Team Selection at 1 pm at the gym. Take the Sorting Hat Survey to assist in being sorted!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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)

Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.

AMRAP 16:
10 sit-ups
8 pull-ups**
6 burpee box step-overs (16/20 in)
– One partner working while the other holds a medball (14/20 lb)

**Scaling Pull-ups**
#half (4 reps/rd)
barbell assist pull ups
ring rows

Post total t2b and rounds in AMRAP. Ex: 62, 10+2 Rx

And coming tomorrow…

7 sets for load:
3 thrusters

Post-workout:
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.

Post load for thruster and total floor press reps. Ex: 235#, 64 Rx

CFM Upcoming Events

Thursday, February 17th 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!

Saturday, February 19th CFM Intramural Open Sorting Hat Announcement Ceremony and Team Selection at 1 pm at the gym. Take the Sorting Hat Survey to assist in being sorted!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

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

Workout of the Day (WOD)

For time: [25min cap]
5,000-m row
*Optionally complete with a partner alternating work and rest
*substitute 5,000-m ski, 10-km bike, or 5,000-m run

Post-workout:
1 set:
400-m 2-KB farmers carry (53/70 lb)
*Complete in as few sets as possible.
*Score the max distance completed in 1 set.

Post time for the WOD and max distance unbroken for farmers carry
Ex: 18:55, 200-m Rx

And coming tomorrow…

Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.

AMRAP 16:
10 sit-ups
8 pull-ups**
6 burpee box step-overs (16/20 in)
– One partner working while the other holds a medball (14/20 lb)

**Scaling Pull-ups**
#half (4 reps/rd)
barbell assist pull ups
ring rows

Post total t2b and rounds in AMRAP. Ex: 62, 10+2 Rx