/08 Sep 2017/0 Comments FRIDAY This Saturday during open gym at 10 am I highly suggest all Flex teams get in and work on the Flex on the Beach workouts.... Read More
/07 Sep 2017/0 Comments THURSDAY STRENGTH: bench press 5 x 3 CrossFit WOD: 3 rds: 400 meter run w/ medball 20#/14# 30 abmat sit-ups 20 burpees
/06 Sep 2017/0 Comments WEDNESDAY STRENGTH: deadlift 2/2/2/2/2 CrossFit WOD: 5 rds: 10 front squats 135#/95# 15 kb swings 53#/35# 1 rope climb Level 1: 5 rds: 10 front squats... Read More
/05 Sep 2017/0 Comments TUESDAY LABOR DAY TEAM MURPH AND HALF MURPH Let’s get back on track. I want to see all of you who have been enjoying the Summer... Read More
/03 Sep 2017/0 Comments MONDAY Jon Happy Labor Day everyone! It’s going to be a beautiful day. I know many of you have plans, but try to make it... Read More
/02 Sep 2017/0 Comments SUNDAY Regular hours today at 9 and 10. Monday we will be open for one class at 8 am. Next week there will be an open... Read More
/02 Sep 2017/0 Comments SATURDAY ANNOUNCEMENTS: REGULAR HOURS SATURDAY 8 AND 9, 10 OPEN GYM AND SUNDAY 9 AND 10 MONDAY, LABOR DAY ONE CLASS AT 8 AM Starting... Read More
/01 Sep 2017/0 Comments FRIDAY This weekend is Labor Day weekend. Saturday and Sunday hours will remain as usual. I will announce hours for Monday, Labor Day. SKILL: Pull ups... Read More
/31 Aug 2017/0 Comments THURSDAY STRENGTH: Deadlift 5 RM CrossFit WOD: amrap 12 min 3 front squats 3 burpees 6 front squats 6 burpees 9 front squats 9 burpees 12... Read More
/30 Aug 2017/0 Comments WEDNESDAY STRENGTH: Bench press 5/3/2/2/2 CrossFit WOD: 4 rds: Rd 1 4 min clock 400 meter run max kb swings in remaining time Rest 2 min... Read More
