CROSSFIT TOTAL Monday!!

We will be doing the CrossFit Total, Monday, May 15. There will NOT be regular classes. There will be times open to complete the TOTAL. 6am-8am, 11-1pm, and 4-7pm


The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

CrossFitTotal_squatCrossFitTotal_pressCrossFitTotal_deadliftCrossFitTotal_rules

6th Annual Memorial Day ‘Murph’ WOD-Monday May 29th

murph

Family, friends, and pets are invited to participate! Please join us on Monday May 29th at 9:00am as we workout in honor of Lt. Michael Murphy and all those who have passed while serving our country.

Mini Murph and Smurf Murph can also be done as a workout!!

Murph is a CrossFit WOD done 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.

(http://www.crossfit.com/mt-archive2/000881.html)

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"Mini Murph"
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

"Smurf Murph"
800M run
25 Pullups
50 Push ups
75 Squats
800M run

*****A link for those wishing to officially register...the registration fee supports the Michael P. Murphy Memorial Scholarship and includes a shirt or tank top.*******

https://themurphchallenge.com/register/

CrossFit Beyond’s Battle to Beat Cancer-Sat. June 3rd!!

Jackie

**Our very own Jackie Chromczak will be shaving her head for the 2nd time...who will join her!!**

Join CrossFit Beyond as we workout, shave heads, and raise money for childhood cancers! This is going to be a huge event and a great coming together of our community.

https://www.stbaldricks.org/events/crossfitbeyond

The Workout is TBD but check back!

Registration begins at 9am and the workout starts at 10am. Hang out afterwards for head shaving and so much more!

Our goal is to raise $7,500 to support this amazing organization and the incredible work that they do! Please join us!

Friendly Team WOD Competition, raffels, prizes, food, local celebrity shavees! Save the Date!