Take 12 minutes to find a heavy 3 Rep OHS from the rack 



400 M Run
15 Overhead Squats
5 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75 (heavy Nancy)

*The strength is a warm up for the met con try to hit 75% of your 1 RM.  For Nancy, pick a weight that you can do the first sets unbroken with*

*Please be aware that Open Gym at CFH will be ending at 1:00pm today and in the future*


EMOM for 10 minutes
1 Squat Clean and Jerk 50-60%
Low Plank for :20 Seconds


10 min AMRAP
10 Power Cleans
40 Walking Goblet Lunges
2 Rope Climb

Fitness: 115/75 (35/26)
Performance: 135/95 (53/35)
Open: 155/105 (70/53)


Power Snatch
Box Jump

Rest 5 minutes 

Bar facing Burpee
Toes to Bar 

Fitness: 75/55
Performance: 95/65
Open: 115/75

*Two faster sprint style workouts today.  Push the pace while focusing on moving with good form*


2 Front Squats + 1 Split Jerk from the rack 


15 Front Squats 
15 Push Press 
___ Cal Row

Rest 2 minutes

3 Rounds

Fitness: 20 Cals (75/55)
Performance: 25 Cals (95/65)
Open: 30 Cals (115/75)

Friends make “Murph” better


12 Minutes to build to a heavy 3 rep Deadlift


:45 sec on / :15 sec Off
Min 1: Double Unders
Min 2: Sit-ups
Min 3: Cals on the C2 Bike
Min 4: DB Deadlift

4 Rounds

*Today is programmed as more of a recovery or flush day from “Murph” yesterday. If you missed it, feel free to get heavy on the deadlifts and attack the reps on the MetCon portion.*

The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

We plan take Memorial Day to honor him by making “Murph” our Memorial Day WOD.   We will run two heats Starting at 10:00 am and one starting at 11:00 am.  We encourage everyone to show up at 9:45 am so we can brief the WOD and you can cheer on the first group.

The workout is below. We encourage anyone and everyone regardless of skill level to come and try it out! There are tons of ways this workout can be modified/partitioned if needed. The first thing to keep in mind is that while the workout is meant to be challenging, we want you to find the right challenge for you. Feel free to split the work between 2-3 partners, OR you could simply complete the runs, along with a 15-20min AMRAP of 5 pull ups, 10 push ups, and 15 air squats. This isn’t about competition inside of the gym, or pushing yourself beyond your comfort zone, it is about coming together as a community to celebrate a holiday and honor a fallen hero.



1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Weighted Vest 20/14*

Lt. Michael Murphy

We will continue our tradition of providing the meat if the community brings the sides! 

Partner WOD

0-10 Min
100 Power Snatch (one partner working at a time)

10-20 Min
Complete as many Meters on the Erg as possible (1 person rowing at a time, tag in and tag out)
20-30 Min
100 Burpee Box Jumps
Fitness: 75/55
Performance: 95/65
Open: 115/75

*A fun partner workout today! Pick a load on the snatches that you can move.  Lets see which team can complete those 100 Burpee Box Jumps!*


Max Rounds in 8 Minutes 
10 Split Squats holding 2 DBs on R Leg
10 Split Squats holding 2 DBs on L Leg
:30 High plank on DBs

Rest 2 Minutes

Max Rounds in 8 Minutes
10 Burpees
10 DB Hang Squat Cleans

Rest 2 Minutes

Max Rounds in 8 Minutes
10 DB Push Press (2 DBs)
10 V-Ups
100 Singles Unders

Save the Date:
5/13 – 5/27 Barbell Club Gear Pre-sale
5/27 Memorial Day Murph
6/3 – 6/30 #800gChallenge Click here to learn more!


Take 15 minutes to build up to a heavy Push Jerk + Split Jerk then hit that 4 times


30 Russian KB Swings
20 Pistols
10 D ball over the shoulder

3 Rounds

Fitness: 35/26 (20 Bulgarian Split Squats/unweighted)
Performance: 53/35
Open: 70/53

*Stay in control and find a good progression for pistols*

Save the Date:
5/13 – 5/27 Barbell Club Gear Pre-sale
5/27 Memorial Day Murph
6/3 – 6/30 #800gChallenge Click here to learn more!


Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog post on hand care coming shortly), but the right grip can protect your hands and give you just a slight edge when your forearms start to fail.

There are 1000’s of grips out on the market and this comparison is by no means exhaustive. However, of the multiple grips that I have tried over the past 9 years, I have to say that my two favorite grips have been the Victory Stealth grips and the Bear Komplex Carbon Fiber.

Victory Stealth Grips
Bear Komplex Carbon Fiber

Between the two grips, I personally prefer the Bear Komplex for a few reasons: The material feels “stickier” on the bar which saves your grip for large sets of gymnastics movements. The wrist strap, which ends up taking the brunt of the pressure from the grip, is much more comfortable and does not dig into your skin at all. The finger holes are a little more forgiving making it easier to take on and off quickly between barbell and gymnastics movements.

However, I have noticed that the Bear Complex grips seem to wear much faster than the Victory Grips and will likely break down much faster leading to additional purchases. I have had the Victory grips over three times as long and I have yet to start to see wear and tear.

I elected to go with the 4 – finger Victory Grips and the 3 – Finger Bear Komplex because they provide more hand coverage which can save you from those rips. However, be aware that grips are not designed to keep you from ripping on a pull-up bar and proper hand care is necessary to keep your hands safe.

If you have any questions on how grips can help you or what style/material you should look for please reach out to me or any of the other coaches for suggestions!

Happy Swinging