Memorial Day Murph, as documented by @jackiejrogers!
STUFF TO KNOW ABOUT…
- 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
- FUNDAMENTALS CHANGE: Trying to get your friend or family in here to get started? Well, we have a new procedure for this! Going forward, we will no longer be holding our weekly Fundamentals Class. Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach. This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!
- 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.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. deadlift: 1 rep EMOM for 12 min
B. 3 rounds for reps:
1 min max clean & jerks (135/95)
1 min max burpees
2 min rest
C. 1 round for quality
50 situps
2 min accumulated in ring plank hold
50 situps
CSPORT
A. 3 rounds
30 sec battle rope alt wave
30 sec air squats
1 min plank
B. 3 sets:
15 strict press
15 ring rows
C. 3 rounds:
400m run
30 lunges
30 KBS
20 wall balls
20 burpees
Quote of the day
“Great effort springs naturally from great attitude.” – Pat Riley