6:00a: All Levels CrossFit- Cameron 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- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
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
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
And coming tomorrow…
AMRAP 20 12 KB OH Lunges Right Arm (35/26) 12/12 Single Arm Russian KB Swing (35/26) 6/6 Single Arm KB Straight Leg Sit Ups (35/26) 12 KB OH Lunges Left Arm (35/26) 6/6 Single Arm KB Push Press (35/26) 60 Double Unders
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Michael 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
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 (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
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
Post load for Deadlift and time for WOD. Ex: 405#, 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.
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!!
Monday, May 30th: Memorial Day Murph at Piedmont Park! Meet at the park at 08:30. 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. CFM Gym Closed. Meet at the park in the morning 08:30 for the WOD. Reserve your spot in advance here!
Monday, May 30th: CFM Brunch at 10:30 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.
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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
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 (Rx+ 5 reps)
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
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. AMRAP 15 10 Tire Flips 100-ft Bear Crawl 20 Wall Sit Ups 15/20 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 = 1 rep. Ex: 3+39 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
A. Partner WOD AMRAP 20 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
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 (53/35) 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.
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- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. “Fuel” 4 Rounds [15min cap] 5 Burpees 10 Toes to Bar 15 Double DB Squats 35’s/50’s) 200/150m Row
B. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
And coming tomorrow… Bring-A-Friend Day!!
A. Partner WOD AMRAP 20 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
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Michael 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
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 (95/135) 3 Bar Muscle Ups
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 35’s/50’s) 200/150m Row
B. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
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.
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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 20 300m Run/Row/Ski/ or 30 cal Bike 10 Push Ups 10 KB SDLHP (53/70) 10 Burpees Over the KB
B. Press Complex Strict Press + Push Press + Push Jerk + Split Jerk 4 x 2+2+2+1L/1R (increasing in weight)
Post rounds and reps for the AMRAP and load for press complex. 300m = 30 reps. Ex: 4+12 Rx, 175#
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- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
