Memorial Day Murph

Rogue Headquarters.  It’s big.

STUFF TO KNOW ABOUT…

• Memorial Day Schedule:  We will be open from 9am to noon for Open gym only on Memorial Day.  Well, open gym and MURPH of course.
• Schedule Changes (effective June 1):
  • No more 7pm classes due to lack of demand
  • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit
• Take your stuff home!  Unfortunately, we don’t have the space or system for you to leave your things permanently at the gym.  So try not to leave things overnight in the lockers or on the shelves.  Anything that gets left will be put in the lost and found for at least a week, but then may be donated/discarded if not claimed within that time.

MEMORIAL DAY MURPH!

OPEN GYM 9am – noon!

For time:

• 1 mile run
• 100 pullups
• 200 pushups
• 300 squats
• 1 mile run

*There are many ways to scale this depending on your experience level (easier movement variations, fewer reps, rounds of smaller sets, etc.) but the point is to just do some version of this in honor of the service men and women who’ve given their lives for our country and our freedom.  So when it gets hard, lean on that to get you through it.

Quote of the day

“Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty”  – John F. Kennedy