WOD: 6/21/18

10 Minute AMRAP:
1 Hang Squat Snatch
Then, 2-3 minutes rest, and ONE attempt at a max for the day

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75#
3 Burpees
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpees
6 Pull-ups
9 Hang Clean to Thrusters 115/75#
9 Burpees
9 Pull-ups
*Compare to 4/22/13

Weighted Wall Sit x 90 Seconds – As heavy as possible; do not rest weight on legs.

WOD: 6/20/18

1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)
*Compare to 8/2/17

10-15 Minutes of Muscle Up Drills:
-Hip-2-Rings Straight Elbow Kipping Swings
-Forearm-2-Hand Support Transition Dips on Boxes
-Strict Ring-2-Chest Pull Ups

At home, we have a mantra for my kids.  Whenever they struggle with things like homework, sports, reading, or building, I always ask the same question: “How do we get good at things?”  They respond, “KEEP PRACTICING.”

I love this mantra because it instills the idea in them that there is (i) value in the work; it teaches us discipline, builds character and demonstrates the value of patience/persistence; and (ii) a relationship between effort and reward; the greater our effort, the greater the reward.

Accordingly, you may have noticed that we have been focusing on the components of several high-skill movements that many of us struggle with (like C&J, Snatch, Handstand Push Ups, and Muscle Ups).  Those of you who have been putting in the work will certainly see progress in these areas.  Still, though, I hear a lot of people who claim to want to improve their muscle ups but I never see these people practicing.  So, here is a little bit of truth you already know: YOU MUST PRACTICE YOUR MUSCLE UPS TO IMPROVE YOUR MUSCLE UPS.

WOD: 6/19/18

20 Minutes to establish a 1RM Back Squat
Perform 8-10 warm up sets, starting with 50% and performing 1-2 reps per warm up set before attempting a max for the day

400m Row
40 Push Ups
400m Run
40 Sit Ups
400m Row
40 Dumbbell Snatch (50/35)
400m Run
40 Goblet Squats (50/35)

1) Jerk Balance 3×5
2) Snatch Balance 3×2

WOD: 6/18/18

EMOM 10:
1 Hang Squat Clean
Then, 2-3 minutes rest, and ONE attempt at a max for the day (even if you miss).

For time, with a partner:
50 pull ups (partner must be in dead hang)
50 push press (partner must be locked out overhead)
50 lunges (95/65) (partner must be holding in front rack)
50 push ups (partne must be in plank)
50 dead lifts (partner must be holding at extension)
*Compare to 5/1/15

Halting Clean Pulls – 3 sets, 3 reps
*Halt for 2 seconds directly in front of the knee, then finish the pull (NOT a high-pull).

WOD 6/15/18


Kettlebell Snatch Technique Practice.


For Time:

20 Power Cleans (135/85)

20 Goblet Squats (53/35)

20 Pull Ups

20 KB Snatch (53/35)

20 Knees-2-Elbows

20 Deadlifts (135/85)

20 Pushups – H/R

20 Jumping Lunges (R+L=1)

20 Air Squats

20 Toes-Thru- Rings

20 Hip Extensions

20 Burpees

*Compare to 9/19/14

WOD: 6/14/18


Alternating Tabata for 6 rounds (12 total intervals):
Superman hold


For Time:
400m Run
21 push press (115/75)
21 pull ups
400m run
15 push press (135/95)
15 pull ups
400m run
9 push press (155/105)
9 pull ups

Advanced: C2B Pull Ups

WOD: 6/13/18

3-4 Rounds:
A) Dumbbell Bench Press x 8 Reps
B) Single Arm Ring Row x 8 Each Arm
C) KB Pause Front Squat (2 sec Pause ) x 8 Reps

For Time:
With a Partner
10 Alternating Rounds of:
12 Wall Balls (20/14)
50’ Walking Lunge
12 Kb Swings (70/53)
50’ Walking Lunge
*Compare to 5/22/17

3 Rounds:
A) Ring Roll Outs x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

WOD: 6/12/18

The greatest irony in CrossFit: Nobody cares about your score – unless you cheat.  Yet you cheat because you think people care about your score.

EMOM 10:
Even: 4 Push Press
Odd: 1 Hang Squat Snatch

400m Run
500m Row
40 Burpees to Target
500m Row
400m Run
*1 minute Rest between each movement

-Compare to 4/18/18.

3 Rounds:
A) Yoke Carry x 100′ (50′ down/back)
B) See the Lights w/Plate x 20 Reps

WOD: 6/11/18

Hey folks, just a heads up that our CFM kids class changes schedule this week! We will be combining bigs and littles at 9am on Mondays and Fridays. Looking forward to a great summer!!



Every 90 Seconds for 12:00

1 Power Clean + 1 Hang Squat Clean, Climbing


10 Rounds for Time
25 Double Unders
5 Bar Facing Burpees
2 Full Clean (185/125)

*Compare to 5/25/17

WOD: 6/8/18


3-4 Rds:
A) Wall Climbs x 3-5 reps
B) Banded Lateral Walk x 10m each direction
C) Land Mine Twists x 20 Reps


15 Lateral Burpee Over Bar
15 Power Cleans 135/85#
15 Lateral Burpee Over Bar
15 Front Squats 135/85#
15 Lateral Burpee Over Bar
15 Push Jerks 135/85#
15 Lateral Burpee Over Bar
*Post times. Compare to 6/26/13

WOD: 6/7/18


5 Rounds
a) Overhead Squat x 5 Reps
b) weighted plank x 30 seconds


15 Minute AMRAP
Starting with 3 reps, climb the ladder:

Strict Pull Ups
Strict Handstand Push Ups
150m Run

*3 reps on the first round, 4 reps on the next round, and continue to climb


3 Rds:
a) Dumbbell Death March x 50′
b) Upper Body Sled Pull w/rope x 50′

WOD 6/5/18


EMOM 10: 1 Split Jerk

Then, 2-3 Minutes rest, and make 1 attempt at a Max for the day


12 -9 – 6
Kettlebell Swings (70/53)
Toes to Bar


800 Meter Run, then

Kettlebell Swings (70/53)
Toes to Bar

*Compare to 8/29/17

WOD: 6/5/18

Strength and Conditioning
6 Rounds:
a) 250m Run
b) 45 seconds: Max Effort Dips
c) 300m ski/750k bike
d) 5 Back Squats*

*Perform 5 reps on the back squat on Round 1
Add 1 rep to the back squats on each consecutive round (10 reps on last round)

Take enough rest between movements to perform each set powerfully

3 Rds: a) Double Handle Row x 10 Reps
b) Straight Arm Lat Pull downs x 10 Reps
c) Reverse Flys x 10 Reps

WOD: 6/4/18


Alternating Tabata for 4 rounds:

Toes 2 bar

Perfect push ups


1) 4 Minute AMRAP
40 Wallballs
Max Effort Calorie Row

2) 4 Minute AMRAP
40 Burpee Over Bar (or Partner)
Max Effort Calorie Row

3) 4 Minute AMRAP
40 Power Cleans (135/85)
Max Effort Calorie Row

*4 Minutes Rest between rounds

This workout can be done with a partner or alone, but with the same reps.
*Compare to 2/9/16

WOD: 6/1/18

4 Rounds
a) Dumbbell Bench Press x 8 Reps
b) Single Arm Ring Row x 8 Each Arm

4 Rounds
20 KB Swings (53/35)
100′ Walking Lunges (50′ down/back)
10 Burpees

3 Rounds:
a) 40 sec ME bike for cals
b) Russian Twists – slow x 30 Seconds
c) Dumbbell Chest Fly x 8 Reps

WOD: 5/30/18

EMOM 15:
1 Hang Snatch – Climbing

15 MIN Alternating EMOM
Min 1 – 15 Wall Balls
Min 2 – 15/12 Cal Row
Min 3 – 7 Handstand Push Ups – Strict
*Add difficulty where possible, such as: heavier wallball, tempo HSPU, deficit hspu, etc.
Compare to 3/9/16

Muscle Up Drills – Practice several sets of one or more of the following drills to improve your muscle up capacity:
a) Strict Rings-2-Chest Pullups w/false grip
b) Rocking Box Dips
c) Hips-to-Rings Kipping Swings

WOD: 5/29/18


Tempo Back Squat

3 x 5 – 3 second descent, 3 second hold, fast ascent


15 Power Snatches (115/75)
10 Burpee Box Jumps 24/20″
15 Power Cleans (155/105)
10 Burpee Box Jumps (24″/20″)
15 Deadlifts (225/155)
10 Burpee Box Jumps (24″/20″)



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 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 he’d named it “Body Armor”. 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

The workout is scale-able for all fitness levels, and can be done in many variations, including Quarter-Murph, Half Murph, and/or Partner Murph.

REMINDER: We are open from 8:00 AM – 11:00 AM today.  Heats will start every half hour.

WOD: 5/25/18

Alt. EMOM x 14
a) Split Jerk x 1 Rep
b) Front Squat x 2 Reps

20 Power Snatch (115/75)
20 Overhead Squats
20 Bar Facing Burpees
10 Power Snatch
10 Overhead Squats
10 Bar Facing Burpees

3 Rounds:
a) Double Handle Bent Row x 10 Reps
b) Continuous heavy sled Drag x 60 Sec.
c) Banded Russian KB Swings x 30 Seconds AFAP

“Murph” is coming up next Monday the 28th, Memorial Day.  We will have a semi-structured class with heats starting every 30 minutes, so jump in and get to work wherever you fit in.  The Gym will be open from 8:00 – 11:00 AM.  See you here.