Sunday, December 30, 2012

BURPEE-A-THON

How does 1000 burpees for time sound? Crazy? Awesome? New Year's Day it is on at CFM! We will be doing 1000 burpees for time, some as individuals, some in partners and some in groups! Let's start the New Year off STRONG!!!

Friday, December 21, 2012

2013, What's in store for you?

Do you want 2013 to be just another year? Just another year older? Maybe another year where you just aren't happy with yourself and your life? Why not change? At BodyMods CrossFit Murray we help YOU improve YOUR life! There is not a magic pill, no special potions, no easy steps to follow, just hard work done by YOU for YOUR life. No one can do it for you, but we can help you! Give us a call 270-978-3809

Monday, September 17, 2012

ADVANCED CLASS MOVING TO 7:30 PM

Effective Monday, September 22nd, the 5:30 PM class will be open to all skill levels. The Advanced class will be moving to 7:30 PM.

Wednesday, August 15, 2012

OLY LIFTING CLINIC!

Oly Lifting clinic this Saturday, August 18th form 10-3. Learn to snatch, clean and jerk and split jerk! Cost is $35 to members, $60 to non-members. Call or email  today to reserve your spot!

Wednesday, June 6, 2012

***June Challenge***

June Challenge is 100 double unders a day! If you cannot do double unders, count your attempts. Trying is the only way to get better! Need more of a challenge? Some of our members are doing 100 push ups on even days and 100 sit ups on odd days along with their DUs. So today, the 6th, is a push up day. 3-2-1 GO!

Thursday, May 17, 2012

Memorial Day Murph

Tribe members are invited to participate in Memorial Day Murph at 7:30 AM on May 28th!

Seven years ago, 29 year old Navy Lieutenant Michael Murphy, of Patchogue, N.Y., was killed in Afghanistan after a two hour gun fight with nearly 100 enemy troops. On a mission with a team of only four, Murphy was forced to fight his way into open terrain to transmit a call for assistance when the primary communicator was wounded.

Finally achieving contact with headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded.

It was this act of bravery that not only earned him the Medal of Honour, but also earned him a ‘Hero’ WOD named after him: “Murph”.

On May 28, CrossFit boxes all around the world will take part in Memorial Day Murph, a time to remember our fallen hero, and raise money for charities supporting military causes.


WOD: 1 mile run , 100 pull ups, 200 push ups, 300 squats, 1 mile run. If you have a twenty pound weight vest, wear it.

Friday, May 11, 2012

It's May, almost half way through 2012. How are you doing on your goals and resolutions?  Can we help you get back on the wagon? Call us today, 270-978-3809

Thursday, April 12, 2012

PR's all over the place!

Yesterday we max deadlifted and today we maxed push presses and EVERYONE PR'd on both!! From 5 pounds to 60 pounds gains! AMAZING! All of our people are awesome and they push themselves every single day to be better than the day before. Come join us!

Thursday, March 29, 2012

March 29, 2010

It has been an awesome month! Everyone doing the Open WODs and getting stronger was really cool. Don't forget, we are shut down April 1-8 for Spring Break. Keep it up at home.

Thursday, March 8, 2012

March 8, 2012

WOD: CrossFit Open 12.3: AMRAP 15 box jumps (24/20), 12 push press (115/75), 9 toes-to-bar.

Wednesday, March 7, 2012

6 month anniversary!

Today is our 6 month anniversary and we thank you for giving us the opportunity to  help you reach your goals! WOD: med ball run 800 meters (20/14), 800 meter backward run, med ball 800 meters (20/14), 800 meter backward run.

Tuesday, March 6, 2012

March 6, 2012

WOD: AMRAP 10 minutes: 2 wall climbs, 7 power cleans (135/95), 1 rope climb. Great job tonight to all the athletes, both in the WOD and in the coaching position!
And congratulations to Keith! He has lost 30 pounds since January 1st! It is showing in his WODs and in his running. Yay Keith!

Monday, February 27, 2012

February 27th, 2012

Great Monday at the box! Congratulations to Matt "Ironman" King for getting his muscle up! And congrats to Aly for reaching her wall ball goal and Tanner for reaching his kipping pull up goal! WOD: 3 rounds for time of 200 meter overhead barbell walk (45/35), 20 wall balls (20/14), and 10 pull ups.

Wednesday, February 22, 2012

February 22nd, 2012

WOD: "Annie" 50,40,30,20,10 DU and sit ups!

Monday, February 13, 2012

WOD: Barbara

WOD: Barbara! 5 rounds, 20 pull ups, 30 push ups, 40 sit ups, 50 squats.

Way to go Tim for nailing kipping pull ups for the first time! And in the middle of a WOD no less!

Tuesday, February 7, 2012

February 7th, 2012

We enjoyed the last bit of warmth the day had to offer today with a WOD! 5 rounds: 21 reps deadlift (185/115), 400 meter run OR 500 meter row.

Monday, February 6, 2012

Biggest night at box ever!

Biggest night at the box yet! And a great turnout for the kickoff to the PZ nutrition challenge! Challenge starts next Monday and runs 9 weeks. If you couldn't come tonight, get with us about getting the information.
WOD: 50,40,30,20,10 Push Press and Box Jumps.

Wednesday, February 1, 2012

Shirts are in!

WOD: AMRAP, 10 ring dips, 10 TTB, 5 HSPU, 1 rope climb.

Shirts are in! Don't forget to pick yours up and wear it with pride Saturday at CrossFit Old School!

Monday, January 30, 2012

What a WOD!

What a WOD! 3 rounds: 12 clean and jerks, 20 knees to elbows, 400 meter run.  Everyone did great and was feeling it tonight!
Remember, if you don't CrossFit don't be scared! Everyone can do this with modification and scaling. We have clients from ages 12-65 and you would fit right in. All that is required is a positive, "I can!" attitude.

Saturday, January 28, 2012

What's your goal?

Don't forget to have your goal up by the end of the week. Goal day will be April 30th!

Thursday, January 26, 2012

Pre-running the St. Jude WOD

Tonight everyone did the St. Jude WOD that we will be doing on Feb. 4th at CrossFit Old School in Bowling Green. Everyone did awesome! It was great seeing some of you utilizing that j-hook on the rope climbs!

Thursday, January 19, 2012

Amazing Grace!

WOD: Grace: 30 clean and jerk (135/95) No one did it in 59 seconds, but Ryan blazed through it at 5:35 RX!

Wednesday, January 18, 2012

Welcome New Visitors and Clients!

Thank you Murray for welcoming CrossFit and welcome to all our new visitors and members! Another great night with "Cindy". AMRAP 20 minutes: 5 pull ups, 10 push ups, 15 squats.  Way to go Channing for getting 20 rounds+ !
How is everyone doing on the sit up challenge? The month is halfway over so everyone should be feeling it. If regular sit-ups are not challenging enough, do some oblique sit-ups or do some on the GHD.

Tuesday, January 17, 2012

OHS, Manmakers and Planks, Oh My!

If you missed tonight, you missed a fun night! WOD: 5 rounds: 5 OHS (95/65) (-1 rep each round), 1 manmaker (35/20) (+1 rep each round). But, that wasn't the fun part.....the fun part was the finisher. Max plank time! One shot to hold plank as long as you can. AJ astounded everyone by holding for 6:15! Wow!

Monday, January 16, 2012

January 16, 2012

Wow! Thanks to Matt for manning the box while we were gone to Memphis for Angie's sister's wedding! And thanks to our clients for working just as hard as they would have had we been there. Tonight's WOD was "Filthy Fifty". 50 each of box jumps, jumping pull ups, dumbbell swings, walking lunges, KTE, push press, hip extensions, wall balls, burpees and double unders. OW! A killer start to the week!

Wednesday, January 11, 2012

Heavy Lifting!

WOD:  3 x 10 push press, 1 minute rest between sets.

Some heavy lifting today to improve out strength!

Tuesday, January 10, 2012

January 10, 2012

WOD: 3 rounds: 50 weighted lunges (35/20), 10 burpees, 50 twisting sit ups, 200 meter run.

Monday, January 9, 2012

Here we go!

Great night! Teaching kipping pull ups and then doing ladder pull ups for the WOD. With a continuously running clock, do one pull up the first minute, two the second minute, three the third, etc. until failure. Everyone either kipped or did jumping kipps to practice form. Best time of the night was 18 minutes earned by Ironman Matt.

Shirts will be ordered on Friday so get yours in soon!

Congratulations to Tammy for winning the Facebook Challenge! Tammy won a free month of CrossFit by getting the most votes on Facebook. Kudos to Aly for a strong second place finish. Also congratulations to Alex Stephens! He like our page during the contest and was drawn to win a free month too!

Tuesday, January 3, 2012

January 3, 2012

WOD: AMRAP: 15 minutes, 5 Wall ball (20/14), 5 push ups, 5 DB swings (55/35), 5 Toes-To-Bar.

Make sure you swing over to our facebook page and "like" us!

Monday, January 2, 2012

Fran!

WOD: Fran 21-15-9 thrusters and pull-ups.
Great job tonight! Fran will be back in about three months and she'll be looking for gains!


Congratulations to Connie, Keith and Ryan for meeting their goals Saturday and to all the CF Murray athletes for reaching theirs!