6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Team Rowling
10 frames of 100m
Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups
At Home
A. 10 Rounds
30 sec jog + 30 sec walk + 30 sec rest
Match your distance each set
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
And coming tomorrow…
A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps
B. 5 Rounds For Quality
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit
At Home
A. E3MOM 12
3/4 Single Leg DB Deadlifts (no bounce)
4 Kneeling Jumps
B. 5 Rounds For Quality
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec L-sit Hold
Post load for Deadlift and time for WOD. Ex: 435#, 15:25 Rx
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.
Scaling Options
Pushups: Incline pushups (to retaining wall, to bench, or on hill) 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1
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 (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups
At Home
A. 10 Rounds
30 sec jog + 30 sec walk + 30 sec rest
Match your distance each set
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
CFM Upcoming Events
Thursday, June 24th 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, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed 6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown
B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round
At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)
1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension
B. For Time
40-30-20-10 [16min Cap]
DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
And coming Saturday…
Partner WOD
Frogger
6 Rounds [27min cap]
12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks (50/35’s)
10 Burpee Pull Ups
6 Devil’s Press (50/35’s)
Partners leapfrog each movement, until together they have completed 6 total rounds
Post time for the WOD. Ex: 24:40 Rx
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
Rest Day
Sunday Schedule
9:00a: Weightlifting- Michael
10:30a: Gymnastics Mobility Session- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
At Home
A. AMRAP 15
21 1-arm DB Thrusters (50/35)
15 Broad Jumps (4/3ft)
9 DB Push Press (50/35’s)
Post rounds for the AMRAP. Ex: 6+32 Rx
And coming tomorrow…
A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown
B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round
At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)
1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension
B. For Time
40-30-20-10 [16min Cap]
DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders
B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
And coming tomorrow…
A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
At Home
A. AMRAP 15
21 1-arm DB Thrusters (50/35)
15 Broad Jumps (4/3ft)
9 DB Push Press (50/35’s)
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)
B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups
At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps
B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
And coming tomorrow…
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders
B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest
B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run
At Home
A. AMRAP 8
5 DB Bent Row (50’s/35’s)
10 Push ups
15 Air Squats
*Rx+= weight vest
B. Partner WOD [30min Cap]
150 Burpees
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. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)
B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups
At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps
B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed 6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB
B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)
At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB
B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1
Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#
At Home
Partner WOD
40-30-20-10 Rep Rounds [24min cap]
DB Hang Clusters (50’s/35’s)
20-15-10-5
Reverse Burpees
400m Run Relay Each Round
All reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps any way.
Post time for the WOD. Ex: 16:40 Rx
Saturday Schedule
8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Mohammed 10:30a: Zoom CrossFit– Mohammed
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Hill Sprint
10 x 50m Hill Sprint
rest 40sec between efforts [rest begins at the end of the sprint: top of the hill]
B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
8 Tire Flips
12 Sledge Strikes
At Home
B. 4 Rounds
50m DB Farmer’s Carry (50’s/35’s)
12 DB Power Cleans (50’s/35’s)
12 Alt DB Snatch (50/35)
Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar
At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
And coming tomorrow…
A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB
B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)
At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB
B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1
Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael