“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