FRIDAY

Memorial Day weekend is approaching.  I will have regular hours and classes all weekend.  Monday class times will be only 8 and 9.  “Murph” and two other scaled “Murph” type workouts will be posted on Monday.  Saturday will be a regular CrossFit wod, but if you can’t make it in Monday to do Murph, feel free to do the hero wod during class times on Saturday.  If you haven’t made a donation yet, it’s never too late.  Click Here and make your donation!!  This is not just about coming into the gym and doing an ass kicking workout and going to two or three Bar-B-Ques.  Make a donation to a good cause.

STRENGTH:

Press 6 x 3 RM

Then 1 x as many reps as possible @ 70% of 3 RM

CrossFit WOD:

4 rds:

400 meter run

50 double unders

Level 1:

4 rds:

200 meter run

100 singles

*** We will be rowing 500 meters instead of 400 meter run if it’s raining out!

Rest up after the workout then as a group …

Cash out (Optional)

100 V ups for time