Monday, May 27th we will be doing "Murph" followed by a Potluck. 

This Monday we will only be having a 9:30 and 11:00AM class. You will have the option to participate in a 'full Murph' as well as a 'half Murph.' As always, we welcome anybody to come participate so feel free to invite friends and family alike. We do ask that you register for whichever heat so we can get a head count of those participating in the workout. You can sign up at the front desk.

Following the workouts, we will be hosting a Potluck at noon. Bring your favorite dish and/or a cooler full of your favorite beer. We look forward to bringing our great community together for a great workout followed by some fun and food. 

This WOD is honor of Navy Lieutenant Michael P. Murphy age 29, of Patchogue, NY. who was killed in Afghanistan on June 28th 2005. This is a worldwide event and you can register and donate at http://mdmfundraiser.com/

KILL THAT GOAT!!! (Not literally.)  

If you haven’t heard of the goat, it is what CrossFitter’s call something they avoid doing, suck at, or both. I’m not sure where the term came from, but I do know that everyone has one! It is that movement that churns your stomach whenever you see it posted in the WOD. So when you see on the daily wod, "spend 15 min working on your goats" it's not a spelling error, we meant goats and not goals. 

You may have several goats. My goat (well one of my goats) is rowing. I'm a short, light weight person (so you can guess Coach Bobby didn't write this post.) and because of that I will never be a World class rower. That doesn't mean I still don't need to work on rowing and become the best possible rower I can be. So every time I see rowing in a workout, instead of thinking about how terrible it will be I attack it head on and make that portion of the workout the part I want to do the best at. I set a goal, and make damn sure I do everything in my power to reach that goal. 

Step 1. Do it often
One of the best wrestlers of all time, Dan Gable, had a quote saying that if it’s worth doing, do it daily. This is the most important! YOU CANNOT AVOID YOUR GOAT AND MAKE IMPROVEMENTS. I’m sorry, but it just doesn't work like that. You have to make the commitment to make the improvement…

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

Step 2: Ask a coach
Holy crap, it blows my mind how many people fail to ask for help. It’s one thing if you workout in your garage and don’t have face to face time with a coach, but if you are coming to CrossFit on a weekly basis, you have no excuse to not ask a coach for help (double negative.... tricky). A coach can help you review the technique, understand the strength/skill/flexibility requirement(s) for the movement, and give you a plan to attack your goat. But, you must understand that it’s not always as easy as a 5-minute conversation with a coach. It may take several conversations over several months of working before you see improvement, it’s really up to you!

Step 3: Commit to killing your goat
Tying in what I already stated above, you have to stay committed – plan for the worst and hope for the best. Do your goat daily, 5-10 reps or 5-10 min after each workout will make a huge improvement over time. Or commit to 1 hour each week of goat work. You suck at Double Unders? Spend 1 hour doing/attempting Double Unders. Just be sure to wear protective gear so it doesn't look like we whip you at CrossFit. Your coaches at CHCF are here to help, so use them! Happy hunting!

A little Father & Son quality time! John & Brendan make the WOD a family matter!

Great month so far!  The PR's and achievements keep climbing!  Everyone has been working their tails off!  Keep up the great work.  With May winding down and the summer heat approaching, remember to hydrate!

EVENTS

HOME FOR THE SUMMER?

• Students home for the summer and interested in taking classes can email us at This email address is being protected from spambots. You need JavaScript enabled to view it. about our special 3 month home for the summer package!

NEW FOUNDATIONS CLASS June 3rd

• New class geared towards our CrossFit beginners will begin Monday, June 3rd.  Call or email This email address is being protected from spambots. You need JavaScript enabled to view it. to reserve your spot!

MEMORIAL DAY "MURPH" & POTLUCK BBQ

• On Monday May 27th, we will be completing the Hero WOD " Murph" to honor local hero Lt. Michael Murphy.  We encourage everyone to come down from beginners, to our veteran crossfitters, as this is a great morning to honor him & all members of our service.  For those new to the workout, you have the option in participating in "1/2 Murph" a scaled down version, so don't feel like you can't participate!
• We will be hanging out having a BBQ at the gym immediately following the workout.  All are welcome, bring your favorite dish, and your favorite cooler packed with your favorite beer.  It is a great community day.
• Feel free to rock some patriotic attire.
• Heats will begin at 9:30am, Sign up at the front desk.

Last years crew after "Murph" 2012

WAY TO GO NICOLE

• Just another shout out to Coach Nicole who killed it this part weekend at the Northeast Regionals.  We're all proud of you!

Congratulations to coach Nicole and the rest of team Lindy for crushing it at the North East Regionals. Great work! 

Take a look at, http://games.crossfit.com/region/north-east to see the final standings, pictures, and updates from the event.