Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 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- Javi 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
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
And coming tomorrow…
A. E3MOM 12 3 Deadlifts (no bounce) 4 Tall Landing Box Jumps
B. 5 Rounds For Quality And Time 30 sec Handstand Hold 20/20 sec Pistol Hold 30 sec Hanging L-sit
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
Thursday, June 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!
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
Sunday, May 28th 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.
Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Patrick 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 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
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 (35/53) Alternating Single Leg Toes to Bar 3 Wall Walks at the end of each round (Rx+ 5 reps)
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
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
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Kevin 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.
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.
Sunday Schedule
8:30a: All Levels CrossFit- Murph at CFM 10a: Yoga- Michael
Sunday, May 28th 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.
Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Partner WOD AMRAP 20 15/12 Cal Row 12 DB Push Press (50’s/35’s) 9 Burpee Box Jump Overs (24/20)
1 partner working at a time. All reps are team totals. Partition rounds and reps any way.
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: 8+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 (35/53) Alternating Single Leg Toes to Bar 3 Wall Walks at the end of each round (Rx+ 5 reps)
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
Sunday, May 28th 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.
Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Patrick 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 170#
And coming tomorrow…
A. Partner WOD AMRAP 20 15/12 Cal Row 12 DB Push Press (50’s/35’s) 9 Burpee Box Jump Overs (24/20)
1 partner working at a time. All reps are team totals. Partition rounds and reps any way.
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
Sunday, May 28th 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.
Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 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- Javi 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. E3MOM15 4 Deadlifts (no bounce) 2/2 Single leg take off box jumps
B. AMRAP 9 10 Power Cleans (135/95) 3 Bar Muscle Ups
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
And coming tomorrow…
A. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 170#
Sunday, May 28th 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.
Thursday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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)
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
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 (135/95) 3 Bar Muscle Ups
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
Saturday, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Sunday, May 28th 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- Patrick 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Isabelle 5:00p: All Levels CrossFit- Isabelle 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
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
Thursday, May 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Sunday, May 28th 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
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.
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
Thursday, May 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Sunday, May 28th 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- Patrick 7:00a: All Levels CrossFit- Patrick 8:00a: Open Gym- Patrick 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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. L-sit Hold In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
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.
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.
