WEDNESDAY

Don’t forget to register for the Memorial Day Murph.  I may be closed Monday, memorial Day and have the workout posted on Sunday.  This year I will have a sign up for classes to keep things organized. There will be 15  slots per class and sign up is first come first serve. I will open one or two more classes to accommodate everyone, if I need to. I will have further details as the weekend approaches.  In the meantime, if you plan on doing the Murph workout, don’t forget to register and make a donation. It’s not just about the workout.  Make a donation!!! 

STRENGTH:

Bench press

5/3/1/1/1/1

CrossFit WOD:

21 MIN:

min #1 row 15/12 cal

min #2 15 kb swings

min #3 50 double unders

min #4 row 15/12 cal

min #5 15 kb swings

min #6 50 double unders

… continue for 21 minutes

RX 53#/35#

RX+ 70#/44#

L1 26#/18#

singles are 2:1