Wednesday, December 25, 2013

CrossFit Total is going down!

The CrossFit Total is going down at CFM on January 1, 2014! Get registered on Wodify and set some PRs!

"The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
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."

Keep reading...

Monday, December 16, 2013

Holiday Hours

December 24th- 9 and 10 AM only
December 25th- closed
December 26th- 4:30 and 5:30 PM only
December 31st- regular schedule, no 6:30 PM
January 1st- 10:00 AM New Year's Day CrossFit Total!!

Friday, December 13, 2013

#4# Lifting Challenge TODAY!

TODAY, THIS AFTERNOON, we will have only one class (3:30) so that everyone can participate in our final Barbells for Boobs Fundraiser, our Pound for Pound Lifting Challenge! We invite ANY local athletes to put their numbers up and see how they compare as we raise money for Barbells for Boobs. Each athlete that competes will weigh in and then will have 15 minutes to establish a one rep max snatch, followed by 15 minutes to establish a one rep max clean and jerk. The #4# Lifting Challenge will be won by the athlete who lifts the greatest percentage of their body weight.

Registration will open at 5:00 PM and close at 5:45. There will be an athletes' meeting at 5:45 with the first heat to follow starting at 6:00. Standards and judging criteria will be announced during the athletes' meeting. Men's and Women's divisions ages 16-34 and Men's and Women's Masters divisions age 35+. $20 entry fee and all profits go to Barbells for Boobs!

Friday, December 6, 2013

We ARE open tomorrow!!

We will be open regular schedule tomorrow, Saturday December 7th. Please be very careful getting out on the roads! Due to the grade of our parking lot, everyone needs to park on the far side of UA's parking.



Tabata for each exercise, rest one minute in between each exercise. Tabata is four minutes of work total, working 20 seconds, resting 10 seconds. Score is total reps. 100% effort on each work set.

Tabata 1) jumping lunges (or scale to lunges)

Rest one minute

Tabata 2) HR push ups

Rest one minute

Tabata 3) air squat

Rest one minute

Tabata 4) super man hold for 20 on and 10 off

Stay safe and warm. Cuddle your kids and watch some TV. It is not worth risking your safety in this mess.

Thursday, December 5, 2013

Morning Classes on Dec. 6th are cancelled

We hate to close and try not to, but we feel it is safer for our athletes and coaches to not try to get out tomorrow morning. One WOD isn't worth putting everyone's safety in danger. We will make a call on afternoon classes soon. Keep watching for updates. Everyone stay safe, stay warm, eat well and enjoy some rest.

Friday, November 29, 2013

Registration for January CrossFit 101 is open and is already halfway sold out!

CrossFit 101 is a 12 session beginner course (3 times per week for four weeks) that teaches you the fundamental CrossFit movements. 101 is a small group class that focuses on fundamentals and proper form. Our regular group classes are intense and we want you to learn to move properly before we introduce you to intensity. The CrossFit motto is, “Mechanics, Consistency, then Intensity” and we live by it at CFM.

If you want to join the CrossFit Murray family and see what you are capable of, come by, watch a class in action and sign up. CrossFit also makes a great Christmas gift and we do have gift certificates available!

We are on the City of Murray “perk” list so if you work for the City of Murray, your membership would be almost free!

Thursday, November 28, 2013

What we at CFM are thankful for

What we’re thankful for,

Jeremy and I met when I was 15 and he was seventeen. A year and a half later we got married and shortly thereafter were blessed with a beautiful daughter. We are thankful that our parents helped us out so much and have always supported us in whatever we wanted to do. Both of us came from families that owned businesses and Jeremy knew someday he wanted to own his own business, too. But as we all know, God’s timeline isn’t always our timeline. It was frustrating to know you have a calling, but not be able to fulfill it. Flash forward a few years.

Jeremy and I were both working out at CrossFit Paris Landing and Tracey, the owner, encouraged us to open our own box in Murray. We are thankful to her and the CFPL family for all the support they gave us as we started this venture. In fact, CFPL sent Tanner and Channing (our first athletes) to us!

And again, we are thankful to our families that promised we could move in with them if we lost our rear ends!

We are thankful that one night in Wal-Mart we ran into Mitch and Tammy and convinced them to give CF a try. We are thankful that our truck got run over the night before we opened and Keith was the insurance adjustor that came. We are thankful that Rollie didn’t die during FGB and became our first “extra” coach! And we are thankful that next came Denver and April and Sam! And Dennis for a bit!

And we are thankful that each and every one of you trusts us with your fitness! You have a choice as to where you go, but you choose us! We are thankful that the good Lord put all of you in our path, no matter how you came to us. We trust that everything happens for a reason and we are thankful for every step along the path.

We didn’t know 20 years ago when we met that we would be living this dream, but it is AMAZING! THANK YOU all for making CFM an amazing place to be!

Sunday, November 24, 2013


We physically challenge our athletes every day, but yesterday we challenged them a different way. We asked them to bring their friends and family to try CrossFit and we asked them to donate money to benefit Jared Bullock, a local CrossFitter wounded in Afghanistan. And, WOW, did they meet the challenge! Over 110 people worked out Saturday morning and over $540 was raised for Jared. This proves that our Murray athletes and their friends are THE BEST! THANK YOU to all that came Saturday and all that donated. If you are interested in turning your life around, come see us. Registration for January CrossFit 101 is now open!

Friday, November 15, 2013

Curious about CrossFit? Come try it for FREE!!

CrossFit Murray will be having its first ever "Try It, You'll Like It" Day where you can participate in a CrossFit class for FREE. The class starts at 8:00 AM on Saturday, November 23rd. This is a great opportunity to come meet our coaches, see our facility, and find out what CrossFit is really all about.

We will also be registering new athletes for our CrossFit 101 class that starts in January!

Members don't forget that there are great prizes for you to win for bringing in your friends and family as well!

For more information, contact us at 270-761-3809 or at We look forward to seeing you there!

Sunday, November 3, 2013

Do you get enough Vitamin D? Why does it matter?

A recent British study suggests that athletes with low Vitamin D levels are at risk for more injuries than those with adequate levels.

"With over 77% of the general population considered vitamin D insufficient, it’s likely that many athletes fall into the same category. Research has suggested vitamin D to have a significant effect on muscle weakness, pain, balance, and fractures.......Not only does vitamin D assist in growth and maintenance of the bone, but it also aids in regulation of electrolyte metabolism, protein synthesis, gene expression, and immune function. These vital functions are essential for all individuals, especially the elite and recreational athlete. "  (Ogan & Pritchett, 2013)

At our latitude and this time of year, it is impossible for us to produce sufficient Vitamin D. Consider talking to your doctor about getting your levels tested to see if you need a supplement.

Vitamin D and the Athlete: Risks, Recommendations, and Benefits

Dana Ogan * and Kelly Pritchett

Department of Nutrition, Exercise and Health Science, Central Washington University, 400 E. University Way, Ellensburg, WA 98926,

Thursday, October 31, 2013

Which CrossFit box should I join?

Whether you are an experienced athlete or a beginner just coming off the couch, the question is there. Which box should I join?
This article by Shoreline CrossFit does an excellent job of explaining what you should look for when choosing a CrossFit box.  Ask questions of the coaches and owners. Talk to the members. Do your homework.

Tuesday, October 29, 2013

Why do you CrossFit?

When the WOD is terrible and you want to quit. When you just can't seem to master a skill. When a weight just won't go up and you want to quit. Why do you CrossFit? Think about that right now and come up with your answer. You may do it to be a better mom and show your girls how to be strong. Maybe you to it because you used to play sports in high school or college and miss the thrill of competition. Or maybe you just want to look damn good in jeans. Whatever your reason, cling to it when CrossFit is challenging. Think of it when you want to quit in a WOD. That ability to persevere will translate into all areas of your life and make you physically, mentally and emotionally stronger. And don't we all need that?

Friday, October 25, 2013

B4B event tomorrow and Halloween Paleo Potluck!

Don't forget all the fun events tomorrow! 31 mammograms WOD, a Barbells for Boobs event, takes place at 9. Oly lifting and nutrition at 10 and then our Halloween Paleo Potluck at 6! Dress up and come have fun"

Saturday, October 19, 2013

Headless Horseman Challenge at CFDD!

What a exciting day for CFM athletes! We were proud to have CFM athletes Crystal, Keith, Tawnya, Nick, Kaitlyn, Zach and Brent wodding alongside Owners/ Head trainers Angie & Jeremy. The WODS were challenging, but fun and at the end of the day, Angie & Jeremy were standing on the podium in first place.

If you missed today and still want to get into some fun competition, check the current events below. We have ADDED a new Barbells for Boobs fundraiser which will be our #4# Lifting Challenge! This challenge will be open to ANYONE in the area that thinks they are the best pound for pound Oly lifter around. More details will be released soon, but save the date NOW!

Also, don't forget about the next Battle of the Boxes going down November 2nd at 270 CF. We encourage ALL our athletes to be there if at all possible, either to compete or to support! You will not want to miss it!

October 26- 9 AM- B4B Event WOD, “31 Mammograms”  
                    10 AM-October 101's Oly & Nutrition class at 10 AM

                       6 PM- Box Halloween party & potluck at box

Friday, October 18, 2013

**Upcoming Events**

-October 19- Headless Horseman Challenge @ CF Dig Deep

-October 26- 9 AM- B4B Event WOD, “31 Mammograms”   
       10 AM-October 101's Oly & Nutrition class at 10 AM

                       6 PM- Box Halloween party & potluck at box

-October 27- 2 PM- Flag Football at CCHS

-November 2- Battle of the Boxes @ 270 CF

-November  9- Talon Falls Zombie Run (talk to Toni or Brooke M about joining our team)

-November 8-10- HOA Challenge in Springfield, MO
-Tentative- December 14th- 6-8PM- Parents Night out!

-Date TBA- B4B mini-comp, B4B rebate night @ The Big Apple, CONTEST TO WIN FREE NANOS!!

Wednesday, October 16, 2013

What is CrossFit?

Ok CFM Tribe, here is your homework for the week. Have you ever had someone ask you, "What is CrossFit?" and you struggle to explain it? Do you tell them what we do and get really excited as you talk? Do you explain to them why we do what we do? Your coaches want you to be able to answer that question confidently and we want you to be able to understand just for your own benefit too. Sometimes there is a gap between "doing CrossFit" and "understanding CrossFit."  So here you go! Download this article and school yourself on "What is CrossFit?" Be prepared for a test!

Tuesday, October 15, 2013

Parking at new box

Universal Athletics has been gracious enough to allow us to use some of their parking on the far side of their building. This benefits us because we can use their parking lot instead of our back one. Please be courteous and do not abuse the privilege by parking far, far away from their building. If you are east of their building we are fine. If you are in front of their building, even a little bit, we are not in compliance with our agreement. Thank you for your consideration!

Monday, October 14, 2013

Why do we have CrossFit 101 and why is it a month long?

Everyone that begins CrossFit at CFM is required to go through our CrossFit 101 program that last a full month. We do this because we want you to-
* have an opportunity to learn good, foundational movements with little to no weights and lots of attention.
* have technique before intensity.
* have an experience that is fun and challenging, but safe.
* have sufficient time to begin to develop the neurological patterns that facilitate many of our movements.

At CFM we believe in QUALITY over quantity. Yes, we could run everyone through a quickie-crash-course-in-CrossFit and have large enrollment numbers and make everybody happy because they could start CrossFit TODAY! But we don't. We consider the quality of coaching and programming that we offer extremely high, and we will not compromise that.

Sunday, October 13, 2013


Sorry for all the random posts. Trying to integrate social media.

Saturday, October 12, 2013

We've moved!

We have moved and our new address is 311A Solar Dr, Murray KY! Come by and see us!

Sunday, July 21, 2013

Battle of the Boxes-WODS-7/20/13

Event 1

Clean & Jerk Ladder

Athletes will have one minute to C&J a weight prior to advancing to the next weight. 10 barbells

Men RX starts at 165 end at 255
Women RX starts at 85 and ends at 145
Scale Men starts at 105 and ends at 195
Scale Women starts at 35 and ends at 100

Event 2


5 Snatches (any style, power or squat)
(Men RX 135, Women RX 75, Scaled Men 95, Scaled Women 55)
25 DU (50 singles for scaled)
12 minute time cap

Event 3

Heavy T2B Helen

400 meter run
21 KB Swings
(Men RX 70, Women RX 44, Scaled Men 44, Scaled Women 26)
12 T2B (36 sit ups for scaled)
15 minute time cap

Battle of the Boxes-Men's Scaled Results-7/20/13

Men's Scaled Results
(any athlete scaling a movement or weight was given 50 points rather than placement points)

Athlete Affiliate WOD 1 WOD 2 WOD 3 FINAL POINTS
1 Anthony Schmitt 270 1 1 8 10
2 Tanner Foster CFM 8 2 1 11
3 Mike Harlan CFM 5 8 4 17
4 Jared Elmer CFM 11 5 2 18
5 Cory Curtner 270 2 7 11 20
6 Brad Scillian 270 4 4 12 20
7 Matt Willie 270 11 3 9 23
8 Joshua Henrickson 270 9 9 5 23
9 Tanner Reed 270 13 6 6 25
10 TJ Hargrove CFM 14 11 3 28
11 Tim Hilbrecht CFM 6 15 10 31
12 Cord Wittig SSC 3 14 16 33
13 Nick Dues CFM 10 10 13 33
14 Kyle Perry 270 15 12 7 34
15 Brian Conner 270 7 13 14 34
16 Drew Cavitt 270 16 17 15 48
17 Jacob Bowlin CFM 17 18 17 52
18 Kevin Foutch CFM 18 16 50 84

Battle of the Boxes- Women's Scaled Results-7/20/13

Women's Scaled Results
(Any athlete scaling a movement or weight was given 50 points rather than placement points)

Athlete Affiliate WOD 1 WOD 2 WOD 3 FINAL POINTS
1 Brittany Hargrove CFM 6 4 2 12
2 Amanda Garvey 270 3 2 8 13
3 Brooke Foster CFM 5 5 5 15
4 Bethany Gingles CFM 8 7 1 16
5 Andrea Hays 270 9 6 3 18
6 Laura Glisson CFM 7 1 11 19
7 Jennifer Szyszkiewicz CFM 4 3 13 20
8 Chanda Smith CFM 11 8 6 25
9 Lexi Riley 270 1 11 14 26
10 Megan Underwood 270 12 10 4 26
11 Whitney Gardner CFM 5 16 6 27
12 Laressa Bazzell CFM 2 12 15 29
13 Dori Chambers CFM 10 9 17 36
14 Toni Parm CFM 15 13 9 37
15 Lori Cavitt 270 14 15 11 40
16 RaShae Davis CFM 8 17 16 41
17 Crystal Darnell 270 17 14 10 41
18 LeAnn Darnell CFM 13 50 6 69
19 Vickie Herndon CFM 16 50 50 116
20 LaJeanna Thornton CFM 16 50 50 116
21 Jeanna Glisson CFM 18 50 50 118
22 Emily Szyszkiewicz CFM 19 50 50 119

Battle of the Boxes- Women's RX Results- 7/20/13

Women's RX Results

Athlete Affiliate WOD 1 WOD 2 WOD 3 FINAL POINTS
1 Lindsey Smith CFM 1 1 1 3
2 Tammy Tucker CFM 3 3 3 9
3 Teresa Kucera SSC 4 4 2 10
4 Angie McCord CFM 5 2 4 11
5 Elizabeth Rohrer 270 2 5 5 12
*2nd and 3rd were incorrectly awarded at event. Correction made above.

Battle of the Boxes- Men's RX Results- 7/20/13

Men's RX
Athlete Affiliate WOD 1 WOD 2 WOD 3 FINAL POINTS
1 Josh McWherter 270 2 3 3 8
2 Patrick Howell SSC 3 5 6 14
3 Mike Ridley SSC 11 4 1 16
4 Jeremy McCord CFM 10 1 5 16
5 Alex Hays 270 6 2 12 20
6 Ryan Walker CFM 9 9 4 22
7 Chris Owen CDD 1 16 7 24
8 Corey Jessup 270 5 6 14 25
9 Jared Bullock SSC 4 12 10 26
10 Sam Steger CFM 17 8 2 27
11 James Houston CFM 14 7 13 34
12 Will Pledger CFM 18 10 9 37
13 Denver Moss CFM 15 11 11 37
14 Justin Woodard 270 7 13 18 38
15 Grant Williams CFM 12 11 17 40
16 Austin York 270 15 14 15 44
17 Mitch Tucker CFM 8 19 19 46
18 Kenton Coffman CFM 13 15 19 47
19 Woody Winchester CFM 16 18 15 49

Battle of the Boxes

The first  Battle of the Boxes was a HUGE success! Thanks to all the CFM members for their help and to CrossFit 270, Super City CrossFit and CrossFit Dig Deep athletes for coming out! Results will be posted soon!