This Monday is Memorial Day with Murph at 9 am. It is our ONLY class of the day. You can still sign-up at
or donate (or just come workout) at the gym.
What could be a better way to celebrate the holiday than by doing a WOD for a worthy cause!
7:30 Intermediate Early Bird Class-
Liz is in again for Del
8:30 CrossFit Class
WOD- For time:
800 meter run
40 Dead-lifts 135/95 lbs
30 Dead-lifts 135/95 lbs
20 Dead-lifts 135/95 lbs
800 meter run
9:30 Class getting the CrossFit Tester WOD done.
Friday’s results and a couple shots of the 5 pm class
Hey everyone . . .
We HAD 13 Lacrosse balls, now we have none. If one of these little devils stowed away in your gym bag, make him come home. We need them for that oh so painful, but beneficial muscle rolling!
Along those lines, please check the coat rack and the ‘bucket’ in the gym for shoes, shirts, jackets, etc that might be yours and take ’em with ya.
Please get signed-up for Memorial Day with Murph!
Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Evening Intermediate Class
WOD- 5 rounds for time of:
200 meter run
Here are the results for Wednesday. Some great work and effort were done as is expected. Monika really got it going on this one. Nice work.