May 25, 2023
    by Alex Etzen


    Murph Shirts!
    – The blank shirts are in the gym.
    – Pick the blank shirt you want.
    – Fill out the sheet.
    – Put the shirt and sheet on a hanger.

    Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.

    Here is the schedule for Monday, May 29th:






    June Kids Camp!

    Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) on Tuesday’s and Thursday’s from 10:30am to 11:30am. Sign up today at the link below. $80 for the full camp for kids 6 to 11 years old.

    Please email or call us with any questions.

    Full Camp $80 (8 classes)

    4 out of the 8 total classes $50

    XS CrossFit – General CrossFit


    Warm-up (No Measure)

    2 ROUNDS

    – 100m Run

    – 6 Lunges + Twist to Lead Leg

    – 5 Air squats to Med Ball

    – 6 Sit-Ups

    – 3 Inch worms

    – 5/5 Calf Raises on a Plate


    2k Row (Time)

    Max Effort 2k Row


    “Hey Buddy” (Time)

    For Time


    – 250 meter Run

    Then, 5 Rounds of:

    – 10 Lunges

    – 10 Air Squats

    – 10 Sit-Ups

    – 8 Burpees


    – 250 meter Run

    (Score is Total Time)
    This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

    To learn more about Chris Goodell click here

    Goal is 8-15 minutes.