With Memorial Day only 5 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout

WARM UP: 3 Rounds: 1 shuttle  run 8 Reach throughs 8 Tipping Birds 8 Push-ups 8 Hollow/Arch Rolls 8 Knee above the Hip 10 Shoulder

WARM UP: Plyos SKILL: Sprints WOD: For Time: 50 Sit ups 4 Rounds: 12 Deadlifts 30 DU 50 Sit-Ups

WARM-UP: 30 Jumping Jacks 30 Seal Jumps 2x’s: 200m run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu SKILL: 10:00 EMOM ODD:

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold SKILL: Muscle up drills

Classes will resume for the rest of the day! See you starting 8:30am!

Unfortunately due to last nights storm our power is out! We have postponed classes until further notice.  Coach Drew will be back at 830am after

Don’t forget, 12:00pm is the last class for the day. Join us and give the workout “Mary” a try!