24
May
“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.” – George S. Patton
Announcements
Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713
Live Free CrossFit – CrossFit
Prehab
10 Scapula Push-up into T-Rotation (5 each arm)
DEMO: https://youtu.be/_GjrIDcXRaA
10 Kang Squat
DEMO: https://youtu.be/hm3Bj8B33dY
X3
WOD : Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
WOD: Metcon (Time)
Fitness
800m Run
50 Pull-ups
100 Push Ups
150 Squats
800m Run
WOD: Metcon (Time)
No Equipment WOD
1 Mile Run
100 Sit Ups
200 Push Ups
300 Squats
1 Mile Run
WOD: Metcon (Time)
Fitness No Equipment WOD
800m Run
50 Sit Ups
100 Push Ups
150 Squats
800m Run