CrossFit Morgantown

RED FRIDAY is here — let's give it all we got and don't forget to wear your red!

Today’s workout is GOOSE:
For Time (with a partner):

106 Deadlifts (135/95)
7 Rounds:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings (70/53)

Finish with a 400m Run carrying a plate together (45/25)

Lock in, push each other, and remember what RED Friday stands for. Let’s get after it!

Most of us know what we SHOULD do. We should trade the doom-scrolling for a walk. We should swap the bag of chips for a banana. Even trade those few extra hours working overtime for some family time. Yet when was the last time you chose to act on that knowledge? It's easier to stay in our comfort zone or even use that knowledge on other people, but for ourselves, no thank you. A lifestyle of comfort doesn't get you very far.

This week, we challenge you to at least once, choose what you SHOULD DO, over what you WANT TO DO!

It's officially RED Friday Season here at CFM! A tradition that CFM holds very near and dear to our hearts. Every Friday from now until Labor day, CFM programs a HERO WOD in honor of those who lost their lives serving. We wear RED to remember everyone deployed.

Comment below what HERO WOD you guys want to see programmed this summer!

Thank you to everyone who came out on Monday for Murph. Our staff is always amazed and encouraged by the amount of those who choose annually to honor those who gave the ultimate sacrifice. Our community shines bright!

You are the only person can limit your greatness! Don't believe the lie from others that you can't do it or you aren't good enough. Don't let others get in the way of your own success.

Don't forget to stop by TOMORROW, May 27th when MUV+Her is coming to CFM!

Join us between 11am-1pm or 4:30-5:30pm for free samples of their premium women’s protein bars and help raise the standard for women’s nutrition.
Meet the founders, learn about their mission, and shop on-site so you can take your new favorite bars home with you!
📍 Crossfit Morgantown
🗓️ Wednesday, May 27th
⏰ 11am-1pm & 4:30-5:30pm
Come try flavors like Double Dark Chocolate and Peanut Butter Chip — 20g protein, no seed oils, and only 8g sugar!
Even if you can't make it to class, pop in during these hours to check out their product!
muvbars.com

Today, we remember. Today, we honor. Everyday, we remember. Everyday, we honor. On this Memorial Day, we may be honoring a family member, friend, or stranger who has passed. But may we all remember those who lived to simply die for the freedoms we have today.

Join Us for Murph coming up THIS Monday, May 25th

We invite our community to come together and honor our fallen heroes with the iconic Murph workout. Join us Monday, May 25th (Memorial Day) at 8:30. Our first heat begins at 9 AM.

Murph is a staple Hero workout performed in memory of Navy SEAL Lt. Michael P. Murphy, who made the ultimate sacrifice in Afghanistan on June 28, 2005. This workout was one of his favorites, originally called “Body Armor.”
The workout consists of:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Athletes are encouraged to wear a weighted vest (20 lb for men / 14 lb for women is Rx, but scale as needed). You can partition the pull-ups, push-ups, and squats however you like — break them into any combination of sets that works for you. Whether you’re going for a fast Rx time or scaling it to finish strong, everyone is welcome.
This is more than just a workout — it’s a chance to push our limits together while remembering the courage and service of Lt. Murphy and all who have given their lives for our country. Bring your best effort, a positive attitude, and let’s make this Memorial Day meaningful.

We can’t wait to see you there!