Partner WOD

Today’s schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD.
11:00: 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) 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…

TBA

CFM Upcoming Events

Friday-Sunday, June 1st-3rd: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. Tune in to games.crossfit.com to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 21st: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

MON 05.28.18 “Murph” Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

Partner WOD (relay style) [30 Min Cap]
4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

And coming tomorrow…

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx

THUR 05.17.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift

B. AMRAP 8
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 KB Swings (53/35)

Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX

And coming Saturday…

Partner WOD
Stone Mountain
6 x 200m Run (relay style)
30 Power Clean (m = 95/115/135, w = 65/85/95)
40 Burpees
500m Row (each partner)
40 Burpees
30 Power Clean
6 x 200m Run

All reps are team totals. One partner working at a time.

Post time to complete WOD, Ex: 34:36 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Bench Press
15 minutes to work up to a 3 RM

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 05.04.18 May The 4th Be With You! Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row

Post few reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (30/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 50m Max Weight Sled Push

B. 3 Person Team, 5 Rounds
100m Sled Push (90/50)
10 Sand Bag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
Each Partner Starts at a different Station

Post load for sled push and time for WOD. Ex: 280#, 16:10 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 04.27.18 Marvel Galaxy WOD coming Saturday! Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch

Post rounds + reps for AMRAP. Ex: 6+22 Rx.

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM
Max reps on the 3rd set

B. “Benchwarmers” [30 Minute Time Cap]
Teams of 3
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila Baptista

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Brianna
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

FRI 04.20.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 500m Row For Time.

B. Partner WOD. 3K meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

And coming tomorrow…

AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch

Post rounds + reps for AMRAP. Ex: 6+22 Rx.

THUR 04.19.18 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
10 min to complete
4-4-4

B. For Time:
400m Run
20 Chin Ups
40 Box Jumps (24/20)
20 Chin Ups
400m Run

Post time for the WOD. Ex 10:12 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. 500m Row For Time.

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

WED 04.18.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)

Post time for the WOD. Ex: 17:13 L2

And coming Saturday…

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

Partners may partition the rounds and reps any way. Rounds and reps are team totals. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
30sec KB Front Rack + Suitcase Hold (24’s/16’s kg)
[Each Partner Starts at a different Station]

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 04.13.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Power Box Jumps: Complete 5 sets of 3 working up in height.

B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

And coming Saturday…

Partner WOD

40-30-20 Rep Rounds For Time

Squat cleans (m = 65/95/135, w = 45/65/95)
Cal Row

All reps are team totals. 1 partner working at a time. Partners may partition the cleans any way. Each partner must row a minimum of 5 cals each round.

Post time to complete the WOD. Ex: 15:08 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 12 Minute EMOM:
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 15 seconds False grip hold

B. For Time [12 Minute Time Cap]:
20 Ring Rows
40 Strict Press (m = 45/75/95, w = 35/55/65)
20 Ring Rows
*Every Minute On the Minute – 10 Jumping Lunges

Post time to complete WOD. Ex: 10:15 L3

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

FRI 04.06.18 Read More »

Today’s schedule

Workout of the Day (WOD)

WORKOUT 13.4

A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.

B. CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled weight (95/65), L1 weight (65/45).

Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx

And coming Saturday…

Partner WOD

3 Rounds For Time
12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
50m Mini Sled Push (m = 50/75, w = 25/50#)
2x100m Sprint

All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.

Post time to complete the WOD. Ex: 18:40 Rx+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Turkish get ups ladder. 4 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30, 35, 50, 70#
KBs: 18, 26, 35, 44, 53, 70#

B. 4 Rounds for Time [15 Minute Time Cap]
6 Turkish get ups (20/12kg)
15 Wallballs (20/14) to 10ft
Rest 1 minute between rounds

Post time for WOD. Ex: 10:45 Rx