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. Row Intervals 800m – 600m – 400m – 200m Rest 1:1 During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality 10 Rower Pike Ups 8/8 Dumbbell Curls Double Unders (Less than 60% of max)
Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders. Ex: 7:04, 88 Rx
And coming tomorrow…
A. 3 Rounds [15min cap] 9 Strict Handstand Push Ups 12 DB Deadlift (50’s/35’s) 15 DB Squat (50’s/35’s)
B. Clean Complex Hang Power Clean + Power Clean + Front Squat 4 x 3+2+1 (increase weight each round)
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
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. Friendly Fran 3 Rounds [13min cap] 21 Thrusters (Less than 50% 1 RM or 115/85) 21 Chest to Bar Pull Ups (Less than 100% of max) *Goal time sub 9 minutes
B. EMOM 12 Min 1: Pigeon Stretch R Min 2: Pigeon Stretch L Min 3: 30-45 sec L-sit Hang Min 4: Scorpion Stretch R Min 5: Scorpion Stretch L Min 6: 30-45 sec Elbow Plank Hold
Post the load and time for the WOD. Ex: 8:42 at 115#
And coming tomorrow…
A. Row Intervals 800m – 600m – 400m – 200m Rest 1:1 During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality 10 Rower Pike Ups 8/8 Dumbbell Curls Double Unders (Less than 60% of max)
Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders. Ex: 7:04, 88 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
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. E3MOM 12 Snatch Complex (increase weight each round) 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16 5 Power Cleans (65% 1RM) 10 Alternating Pistols 15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
And coming tomorrow…
A. Friendly Fran 3 Rounds [13min cap] 21 Thrusters (Less than 50% 1 RM or 115/85) 21 Chest to Bar Pull Ups (Less than 100% of max) *Goal time sub 9 minutes
B. EMOM 12 Min 1: Pigeon Stretch R Min 2: Pigeon Stretch L Min 3: 30-45 sec L-sit Hang Min 4: Scorpion Stretch R Min 5: Scorpion Stretch L Min 6: 30-45 sec Elbow Plank Hold
Post the load and time for the WOD. Ex: 8:42 at 115#
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- Isabelle 5:00p: All Levels CrossFit- Isabelle 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. For Time [20min cap] 22-18-14-10 Alternating DB Snatch (50/35) Sit Ups Burpees Over DB Sit Ups
B. EMOM 10 Min 1: Toes to Bar Min 2: Devil’s Press (50’s/35’s)
Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM. Ex: 12:45, 18, 4 Rx
And coming tomorrow…
A. E3MOM 12 Snatch Complex (increase weight each round) 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16 5 Power Cleans (65% 1RM) 10 Alternating Pistols 15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
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- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Strict Handstand Push Ups 1 set max reps Rest 2 minutes then… EMOM 8 1 set of Strict Handstand Push Ups
B. E3MOM 15 Clean Complex (increase weight each round) 1 x (Squat Clean + Front Squat + Power Clean) 10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#
And coming Saturday…
ANT-MAN & SPIDER-MAN WOD Teams of 2 5 Rounds [30min cap] 10 Deadlift (155/105) 10 Power Clean (155/105) 10 Front Squat (155/105) 10 Tandem Burpees
After each round partners will work together to complete each of the following: Round 1: 40m Sled Pull (180/135) Round 2: 20m Tire Shoulder Carry (180/90) Round 3: 40m Foot Hand crawl (each person) Round 4: 20m Deadlift + Barbell Carry (315/225) Round 5: 40m Sled Push (150/100)
One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [30 minute time cap].
Post time to complete WOD. Ex: 19:34 Rx.
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…
3 Rounds AMRAP 5 BUY-IN: 200-m KB farmer’s carry (53/35) Then as many rounds and reps as possible of: 5 push-ups* 10 box jump overs (24/20) 5 push-ups* 10 KB goblet squats (53/35)
Rest 2:00 between 5 minute rounds.
Use a single KB for farmer’s carry and squats.
Start each round with the carry.
Continue AMRAP where you left off.
*Rx+ plate deficit push up 3/2”
Post total rounds completed. 9+5 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Michael
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)
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
Post rounds and reps for the AMRAP. Ex: 5+30 Rx
And coming tomorrow…
A. Strict Handstand Push Ups 1 set max reps Rest 2 minutes then… EMOM 8 1 set of Strict Handstand Push Ups
B. E3MOM 15 Clean Complex (increase weight each round) 1 x (Squat Clean + Front Squat + Power Clean) 10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#
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- 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. 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
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
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
