Memorial Day

Open Gym 9AM to 11AM

9AM, 90 minute Cycle class!!

“Murph”

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.

Tomorrow!!!!!, CFRC will be doing the Hero WOD  “Murph”  to celebrate Memorial Day. Please join us from 9AM to 11AM to burn some serious calories before your Memorial Day barbecue. There will also be a special 90 Minute!!! Memorial Day Cycle class at 9AM. ALL members, including Cycle only members, are welcome to participate in the Hero WOD “Murph”.

Scheduling announcements:

Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!

Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.

Open Gym 10AM to Noon

Suggested WOD

For Time:
1000m Row
21 Clean and Jerks (155/105)
750m Row
15 Clean and Jerks (155/105)
500m Row
9 Clean and Jerks (155/105)

Next Monday CFRC will be doing the Hero WOD  “Murph”  to celebrate Memorial Day. Please join us from 9AM to 11AM to burn some serious calories before your Memorial Day barbecue. There will also be a special 90 Minute!!! Memorial Day Cycle class at 9AM.

Scheduling announcements:

Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!

Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.

8AM Bootcamp

830AM Cycle

9AM Team WOD

HERO WOD

“WITTMAN”

7 Rounds of:

15 Kettlebell Swings, 53/35

15 Power Cleans, 95/65

15 Box Jumps, 24/20

For Time

Next Monday CFRC will be doing the Hero WOD  “Murph”  to celebrate Memorial Day. Please join us from 9AM to 11AM to burn some serious calories before your Memorial Day barbecue. There will also be a special 90 Minute!!! Memorial Day Cycle class at 9AM.

Scheduling announcements:

Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!

Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.

WOD

“Nancy”
5 Rounds of:
400m Run
15 Overhead Squats (95/65)

For Time

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks into the computer or in a notebook will be useful to look back upon the next time we do “Nancy.

WOD

OPEN & PERFORMANCE
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (205/145)

FITNESS
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (185/135)

For Time

Scheduling announcements:

Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!

Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.