Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [16min cap] 4 Rounds 15 V-Ups 15 Pull Ups 15 Kettlebell Swings (53/35) 60 Double Unders
B. EMOM 9 Min 1: 10 Burpees (1ft target) Min 2: 20 Bicycles (R+L=1) Min 3: 30 sec Elbow Plank
Post time for WOD. Ex: 11:20 Rx
And coming tomorrow…
A. Back Squat 20min work to 1RM
B. EMOM 15 Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50) Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 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- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Cleans E2MOM 12 Pause Clean (Pause at position 1 from the ground each rep; Touch & Go) 3-3 Hang Clean (position 2) 3-2-1-1 Add weight each set
B. AMRAP 15 3 Bar Muscle Ups 5 Squat Cleans (155/105) 7 Box Jumps (30/24)
Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx
And coming tomorrow…
For Time [15min cap] 10 Devils Press (35/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 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- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean 4 x 2+2+1 Increasing weight each set
B. AMRAP 12 9 Hang Power Cleans (115/75) 12 Pull Ups 15 Sit Ups
Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx
And coming tomorrow…
AMRAP 8 10 DB Box Step Overs (50/35’s)(24/20) 15/12 Cal Row -8min Rest- AMRAP 8 10 DB Thrusters (50/35’s) 15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Clean E2MOM 14 Pause Clean (Touch & Go; Pause at position 1 each rep) 3-3-3 Hang Clean (position 2) 3-3-3-3 Add weight each set; 40-70%
B. For Time [14min cap] Buy In: 100 Double Unders* 5 Rounds 10 DB Facing Burpees 10 DB Goblet Squats (50/35) (Rx+ = 70/50) Cash Out: 100 Double Unders* *(Rx+ = 200 reps)
Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.
And coming tomorrow…
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
CFM Closed today in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD or below for at home or outdoor workout option today.
Workout of the Day (WOD)
On a 18:00 minute clock: 4:00 run for distance 1:00 burpees 1:00 v-ups 3:00 run for distance 1:00 push-ups 1:00 v-ups 2:00 run for distance 1:00 burpees 1:00 v-ups 1:00 run for distance 1:00 push-ups 1:00 v-ups
Score total distance completed and total reps of burpees, push-ups, and v-ups. Ex: 2110m, 168 Rx
And coming tomorrow…
A. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead (M =65/135/185, W =35/85/125)
Thursday, June 16th 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, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Jeannette 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [18min cap] 2 Rounds 50/40 Calorie Row 40 Wall balls (20/14) 30 Med Ball Sit ups (20/14) 20 Box Jump Overs (24/20)
B. EMOM 12 Min 1: 5 Bent Over YTWL (5/2.5) Min 2: 10 Rower Pike Ups Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post time for the WOD. Ex: 15:20 Rx
And coming tomorrow…
For Time [20min cap] 800m Run 80 Double Unders 21 Kettlebell Swings (70/53) 21 Handstand Push Ups 600m Run 60 Double Unders 18 Kettlebell Swings (70/53) 18 Handstand Push Ups 400m Run 40 Double Unders 15 Kettlebell Swings (70/53) 15 Handstand Push Ups
Thursday, June 16th 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, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- David 7:00a: All Levels CrossFit- David 8:00a: Open Gym- David 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [20min cap] 22-18-14-10 Alternating DB Snatch (50/35) Sit Ups Burpees Over DB Sit Ups
B. EMOM 10 Min 1: Toes to Bar Min 2: Devil’s Press (50’s/35’s)
Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM. Ex: 12:45, 18, 4 Rx
And coming tomorrow…
A. E3MOM 12 Snatch Complex (increase weight each round) 1 x 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16 5 Power Cleans (65% 1RM) 10 Alternating Pistols 15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
Gym is closed for Memorial Day 08:30: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:30 to warm-up for the WOD! 10:30: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day!
Workout of the Day (WOD)
“Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.
During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.
Scaling Options Pushups: Incline pushups (to retaining wall, to bench, or on hill), knee pushups 1:1 Pullups: #half the reps, Ring Rows, bent over row
Partner Murph Split up the 1 mile run into 2 x 800m or 4 x 400m. For the Pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.
1 Mile Partner Murph Both partners run a full mile together at the beginning and end of the workout. For the pullups, pushups, and squats, 1 partner working at a time to complete the team total.
And coming tomorrow…
A. Team Rowling 10 frames of 100m Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap] 15 Burpee Box Jumps (20/24”) 30 Single Arm DB Hang Clean and Jerks (35/50) 45 Sit Ups
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
CFM Upcoming Events
Thursday, June 16th 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, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
6:00a: All Levels CrossFit- David 7:00a: All Levels CrossFit- David 8:00a: Open Gym- David 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 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- Ross
Workout of the Day (WOD)
A. Little Cindy AMRAP 8 5 Pull ups 10 Push ups 15 Air Squats *Rx+= weight vest (14/20)
B. Partner Triple 2 [30min Cap] 2000m Row 200 Double Unders 2 mile Run
Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.
And coming tomorrow…
A. E3MOM15 4 Deadlifts (no bounce) 2/2 Single leg take off box jumps
B. AMRAP 9 10 Power Cleans (95/135) 3 Bar Muscle Ups
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
