15 minutes to a heavy set of
3 Overhead Squats
Tabata This
Row
Squat
PullUp
PushUp
SitUp
GWEN
15-12-9
Unbroken Clean & Jerks
Increase weight as long as you stay unbroken
1 Mile Time Trial
Thought for the Day:
“The difficulties you meet will resolve themselves as you advance. Proceed, and light will dawn, and shine with increasing clearness on your path.” – Jim Rohn
4 rounds
8-10 Weighted Step Ups @ 30X0
Dumbbell Press to failure
2 minute rest between rounds
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing
Knees 2 Elbows
“Moderation is a fatal thing; nothing succeeds like excess.”
- Oscar Wilde
To ensure everyone gets a chance to participate we will be kicking off heats of MURPH every half hour on Saturday. Please sign up on the white board at the gym!
Sandra C
Kailey D
Nate K
Jerome K
Braden L
Charlie P
Mike T
Our Middle School Sports Conditioning classes consist of dynamic warmups, flexibility training, light strength training, and metabolic conditioning in 60-minute high-intensity sessions led by certified CrossFit coaches.
June 25th to August 29th
Tuesday/Thursday 10:30am
$200
Our HS/College Sports Conditioning classes consist of dynamic warmups, flexibility training, agility/speed training, strength training, and metabolic conditioning in 60-minute high-intensity sessions led by certified CrossFit coaches.
Unlimited Classes
Monday, Tuesday, Thursday & Friday 8:30am
Wednesday & Friday 3:30pm
Tuesday & Thursday 8:15pm
May 28th – August 27th
$399
12 Rounds
1 Snatch Balance
2 Overhead Squat
1 minute rest between rounds
Nicole
20 Minute AMRAP
400m Run
Max Rep Pull Ups
“None are so empty as those who are full of themselves.”
- Benjamin Whichcote
5 rounds
5 Bent Over Rows
5 Pistols each Leg
5 rounds NOT FOR TIME
3 Turkish Get Ups Each Side
1 Length Walking Lunges
2x 5 Hollow Rocks / Roll / Supermans / Roll
That which is always within our reach is always the last thing we take; and the chances are, that what we can do everyday, we never do at all.
L.E. Landon
Back Squat
8-6-4-4-4-4
55%-65%-75%-80%-85%-85%
Every Minute on the Minute
Odd Minutes – 4 Hand Stand Push Up
Even Minutes – 8 Toes 2 Bar
Max Double Unders
”If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Michael Jordan
L-Sit and Handstand Skill Work
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 rounds
12 Deadlifts 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
“Do not spend your life seeking security and then wonder why you never found happiness.”
- Robert Brault
7 rounds
2 Squat Snatch
5 Chin Ups
3 rounds
800m Run
30 Sit Ups
20 Wall Ball
10 Box Jumps 24/20
“Cooperation is the thorough conviction that nobody can get there unless everybody gets there.”
- Virginia Burden
Lisa B
Carrie D
Sarah F
Candi H
Nick H
Steve J
Kevin M
