Saturday 5-23-26

 Saturday 5-23-26

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run

RX: Weighted Vest (20/14)

We gather as a community to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸

If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level. 

Family, friends and guests are welcome to join in the workout. Modifications will be provided based on your current fitness level.

We are honored to remember those who have sacrificed their lives for our freedom as we participate in the annual Memorial Day Murph hero WOD.🇺🇸🇺🇸🇺🇸

Friday 5-22-26

 Friday 5-22-26

Clean and Jerks

Conditioning:

On the 2:00 x 5

20 Double Unders

Complex:

3 Deadlifts

3 Power Cleans

3 Shoulder to Overhead

BB (135/95)

Wednesday 5-20-26

 Wednesday 5-20-26

Conditioning:

EMOM x 24

Minute 1: 15 WB Push Press

Minute 2: 15 Toes to Bar

Minute 3: 5 WB Shuttle Runs

Minute 4: 15 Burpees

Minute 5: 15 WB Sit-ups 

Minute 6: Rest

WB (20/14)

Accessory Strength:

3-4 Sets

Plank

KB Farmers Carry

Plank

Tuesday 5-19-26

 Tuesday 5-19-26

Snatches 

Conditioning:

400 Meter Run start of each round 

21-15-9

Kettlebell Swings (53/35)

KB Goblet Squats (53/35)

Cap 15:00

Monday 5-18-26

 Monday 5-18-26

Conditioning:

AMRAP 16

20 Calorie Row

8 Chest to Bar Pull-ups 

8 Push-ups 

Accessory Strength:

Static Holds

Friday 5-15-26

 Friday 5-15-26

Age Group Semi Final Workout 5

AMRAP 10 

50 Ft DB Walking Lunges (50s/35s)

2-4-6…

Strict Handstand Push-ups 

Core Blast

Wednesday 5-13-26

 Wednesday 5-13-26

Conditioning:

On the 3:30 x 4

300 Meter Row

15 DB Box Step Overs (50s/35s) (24/20)

Accessory Strength:

Lat work

Plank

Tempo Ring Rows