CrossFit – Mon, May 20 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Tommy Mac (Time) 2 Rounds for Time 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12
CrossFit – Sat, May 18 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Saturday Community WOD (AMRAP – Reps) 10:00 AMRAP 20 Single Arm Push Press 50/35 200m Run -rest 2:00- 10:00
CrossFit – Fri, May 17 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Metcon (Time) “Farewell Coach Chanelle” 5 RFT:400m Run12 Hang Cleans 135/9524 Db Snatches 50/3590 Double Unders 1 Rope Climb,
CrossFit – Thu, May 16 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Metcon Backsquat:2×5@65%3×5@70% Frontsquat:4×5@60% Metcon (Time) For Time: 21-15-9Thrusters 95/65Box Jumps 30/24″ Scale the barbell as necessary & the height
CrossFit – Wed, May 15 Metcon (Weight) 15:00 to establish a 1 RM Clean & Jerk Metcon (Time) 5 RFT:500m Row50 ft. HSW5 OHS 135/95 Timecap: 30 minutes. Scale the weight of the barbell as necessary. L1: Back-facing Wall Alt. Shoulder Taps, x50L2: Forward-facing Wall Alt. Shoulder Taps, x50L3: Renegade Rows 2×35/20, x50
