Wednesday, June 18th 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 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
CFM Closed for Memorial Day
At Home Workout of the Day (WOD)
3 Rounds For Time [21min cap] 400m Run 1:00 Handstand Hold* 30 Alternating Back Scales
Post time for the WOD. Ex: 15:40 Rx
*Wall Supported. (Rx+ Freestanding Handstand)
And coming tomorrow…
A. 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
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
A. E3M 12 Clean Complex (increase weight each round) Power Clean + Front Squat + Hang Squat Clean 10 Banded Tricep Pressdown
B. For Time [16min cap] 21 Kettlebell Swings (53/35) 45 Deadlift (135/95) 9 Wall Walks 21 Kettlebell Swings (53/35) 30 Front Squats (135/95) 6 Wall Walks 21 Kettlebell Swings (53/35) 15 Power Clean (135/95) 3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Wednesday, June 18th 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 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
A. Partner WOD AMRAP 15 10 Tire Flips 100-ft Bear Crawl 16/12 Cal Bike 100m Farmer’s carry (53’s/35’s) 20/16 Cal Row
B. Shoulder Pre-hab CrossOver Iron Scap 100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft
Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
“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.
Sunday Schedule
8:30a: All Levels CrossFit- Murph at CFM 10:15a: Yoga- Michael
A. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
B. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
Post load for the snatch and rounds and reps for AMRAP. Ex: 170#, 2+22 Rx
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Jeannette 7:00p: Weightlifting- David
And coming tomorrow…
A. E3M 12 Clean Complex (increase weight each round) Power Clean + Front Squat + Hang Squat Clean 10 Banded Tricep Pressdown
B. For Time [16min cap] 21 Kettlebell Swings (53/35) 45 Deadlift (135/95) 9 Wall Walks 21 Kettlebell Swings (53/35) 30 Front Squats (135/95) 6 Wall Walks 21 Kettlebell Swings (53/35) 15 Power Clean (135/95) 3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.
A. AMRAP 20 15/12 Cal Row 12 DB Push Press (50’s/35’s) 9 Burpee Box Jump Overs (24/20)
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
Post rounds for the AMRAP. Ex: 6+32 Rx
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
B. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
Post load for the snatch and rounds and reps for AMRAP. Ex: 170#, 2+22 Rx
A. E3MOM15 3 Power Clean (touch and go) 2/2 Single leg take off box jumps
B. AMRAP 9 10 Power Cleans (135/95) 3 Bar Muscle Ups
Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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
And coming tomorrow…
A. AMRAP 20 15/12 Cal Row 12 DB Push Press (50’s/35’s) 9 Burpee Box Jump Overs (24/20)
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
A. AMRAP 8 Rounds of Cindy* 5 Pull ups 10 Push ups 15 Air Squats *Rx+= weight vest (20/14)
B. Partner Triple 2 [30min Cap] 2000m Row 200 Double Unders 2 mile Run* *Rx+= weight vest (20/14) on run
Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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 8:00p: Open Gym- Michael
And coming tomorrow…
A. E3MOM15 3 Power Clean (touch and go) 2/2 Single leg take off box jumps
B. AMRAP 9 10 Power Cleans (135/95) 3 Bar Muscle Ups
Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.
B. 3 Rounds [15min cap] 30 Wallballs (20/14 at 10/9ft) 20 Pull Ups (Rx+ C2B) 10 Front Squats (155/105)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
Upcoming Events
Thursday, May 15th 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!
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the 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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Partner WOD AMRAP 20 30-20-10 Goblet Squats (50/35) Push Ups DB Box Step Overs (50/35) at 20″ Burpees
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post the rounds and reps completed. 6+20 Rx.
Upcoming Events
Thursday, May 15th 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!
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Jeannette 7:00p: Weightlifting- David
And coming tomorrow…
A. Thruster (from the Rack) 2-2-2-2-2
B. EMOM 10 Min 1: 1 set of Thrusters (50% Part A.) Min 2: 1 set of Strict Pull Ups
Post load for thruster in Part A and total reps completed in EMOM. Ex: 230#, and 110 @115# Rx
A. L-sit Hold In 15 minutes – Practice L-sit hold progressions. – Complete 1 max L-sit Hold for time. – L-sit hold rings at 30” with feet above 30” box (straight legs) = Benchmark Rx Standard. – Rx+ L-sit palms on the floor
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
Upcoming Events
Thursday, May 15th 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!
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
Partner WOD AMRAP 20 30-20-10 Goblet Squats (50/35) Push Ups DB Box Step Overs (50/35) at 20″ Burpees
All reps are team totals. 1 partner working at a time. Partition the reps any way.
A. E3MOM 15 3 Deadlifts (no bounce) 4 Kneeling Jump to Squat (Rx+ Kneeling Jump to Pistol 2/2)
B. 10 Rounds [16min cap] 1 Rope Climb** 2 Deadlifts (165/110) (Rx+ 205/135) 3 Front Squats
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
Upcoming Events
Thursday, May 15th 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!
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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
And coming tomorrow…
A. L-sit Hold In 15 minutes – Practice L-sit hold progressions. – Complete 1 max L-sit Hold for time. – L-sit hold rings at 30” with feet above 30” box (straight legs) = Benchmark Rx Standard. – Rx+ L-sit palms on the floor
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
