Monday 5/28/2018
***Reminder only one class at 9AM this Memorial Day*** Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in... Read More
Saturday 5/26/2018
***Reminder that Monday Memorial Day there will only be one class at 9am!! For Time 21-15-9-6-3 400 Run Deadlifts 225, 155 Toes to Bar
Friday 5/25/2018
1) Build to max Snatch for day 2) Build to max Clean and Jerk for day
Thursday 5/24/2018
For Time 2k Row 1 mile run
Wednesday 5/23/2018
class Clean + 3 Split Jerk 3 sets @ 70-75% Back Squat 3×3 @ 75% Side Plank holds 4×30 seconds each side
Tuesday 5/22/2018
AMRAP 15 200m Run 7 Pull Ups 7 Handstand Push Ups
Monday 5/21/2018
1) Front Squat: build to max 2) DB Split Squats 3×20 each leg
Saturday 5/19/2018
AMRAP 30 400m Run 10 Burpees 400m Run 10 Chest to Bar Pull Ups
Friday 5/18/2018
1) Press 3×5@ 65% 2) Deadlift 3×3@ 75% 3) Back Squat 3×4@ 85%
Thursday 5/17/2018
1) Clean and Jerk 2×2@ 75-80% 2×3@80-85% 2) Bench Press 3×2@90% 3) Strict Ring Dips 30 reps