Friday 5/24/2019

Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

Rx- 20/14 weighted Vest Or service body armor

Rx+   20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

C45DC0E9-20A2-48C7-9740-C73A144BD055

Wednesday 5/22/2019

*Reminder: Memorial Day Murph will be celebrated this Friday! All normal Class times but we will be trying to get the biggest classes going at 6:30am, 8:30am, 3:00pm and 4:30pm. Please join us!

Benchmark WOD

Diane

21-15-9

Handstand Pushup

Deadlift 225/155

(sub 4:00 RX+)

Pistoleros, today we have a great benchmark wod for you. Remember, this time should be recorded for your own records. We’ve provided some target times:

RX Goal Times:

  • Ooooo, you’re good: 10:00-7:30
  • You’re awesome!: 7:30-5:30
  • Nice, you’re elite!: 5:30-4:00
  • Ok, you should be sponsored: 4:00-2:30
  • Ok, you’re going to the games: Sub 2:30

SUNS OUT, GUNS OUT FINISHER

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

cf3

Friday 5/17/19

-Important announcement-

Athletes, every year during Memorial Day weekend, every CrossFit gym around the nation preforms “Murph” in honor of Lt. Michael  P. Murphy. We will be doing Memorial Day Murph on Friday, May 24th. In preparation for this hero WOD we will be doing a little Murph prep tomorrow. This is a great opportunity to try out vests, find your favorite pull-up bar and get motivated for next Friday!

20 min AMRAP

3 Toes to Bar

6 Pushups

9 Air Squats

200m Run

*OPTIONAL* FINISHER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

IMG_0301