Memorial Day Murph

On Monday, May 29th, we will be hosting Memorial Day Murph in honor of Lt. Michael Murphy and all those who have fallen for our country.
If you have never done "Murph" before it is a looong WOD consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 bodyweight squats, and another 1 mile run. If you are able to get your hands on a 20 lb. weight vest, you are invited to wear that during the workout.
On that Monday, we will have three heats of "Murph": 9, 10, and 11 am. Please sign up for a heat time at the gym starting tomorrow, 5/19! Immediately following the second heat, we will have our usual Memorial Day cookout. HSCF will provide the meat to grill. If you plan on hanging out please bring a dish to share, whatever you want to drink, and a chair!
Questions? Ask a coach!


Leave A Comment


  • Tuesday 180116

    Tuesday 180116

    Oly Tech: High Hang Squat Clean 5 x 3  -across @ 55% 1RM  Met Con: "Lurong Benchmark WOD" AMRAP 8 8 Burpee Box Jump Overs 8 Power Clean 8 Thrusters Level 3: 30/24", 95/65#         Masters + 24/20", 75/55# Level 2: 24/20", 75/55#         Masters + 20/14", 65/45# Level 1: 20/14",Read More »
  • Monday 180115

    Monday 180115

    Strength: Back Squat 5 x 3 - across @ 85-90% 1RM  Met Con: EMOM x 15 Min 1: 40 sec. Max kcal Row Min 2: 40 sec. Max DUs Min 3: RestRead More »
  • Sunday 180114

    Sunday 180114

    Rest DayRead More »
  • Saturday 180113

    Saturday 180113

    Met Con: For time- 60 Deadlifts, 225/155 lbs. 50 Pull Ups 40 Front Rack Lunges, 135/95 lbs. 30 Ring Dips 20 Snatches, 135/95 lbs. 10 Ring MUs 60 BurpeesRead More »
  • Friday 180112

    Friday 180112

    Row: EMOM x 12 Min. 1: 50 sec. Row Min. 2: 40 sec Row Min. 3: 30 sec. Row Min. 4: Rest *score is total calories Met Con: 2 RFT- 55 Wall Balls, 20/14 lbs. 10 Rope ClimbsRead More »

Contact Us

  • This field is for validation purposes and should be left unchanged.

Sign Up


News and More

There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.
INFORMATION REGARDING THE SUMMER RUMBLE... The athlete briefing will begin at 8:30 this Saturday morning.  This will allow for plenty of time to explain the workouts, answer questions, and warm up before the first heat starts at 9 am. Please arrive at least a few minutes before 8:30 to get your heat assignment and pick
Monday, July 3rd classes: 10 am, noon, 4:30, 5:30 Tuesday, July 4th classes: 9 am, 11 am

CrossFit by Reebok

Reebok Crossfit Apparel

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

  • This field is for validation purposes and should be left unchanged.