With spring upon us and summer right around the corner, we know there are a lot of people that are looking to lose a few pounds and get in shape for summer. Because of this, we thought April would be a great month to have a refer-a-friend program to make it as easy as possible …
April Refer-a-Friend: CrossFit Membership Promotion Read More »
Sat 12/21/13: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted …
Fri 12/20/13: 10 Minute AMRAP: 5 Cleans, 135/95 lbs 7 Ring Dips 9 Sit-ups
Tues 12/17/13: Front Squat 5-5-5-5-5 -THEN- Back Squat: 20 Rep Max
Mon 12/16/13: 3 Rounds – 3 Min AMRAP: Squat Clean Thruster, 95/65 lbs Rest 1:30 between rounds
Sun 12/15/13: 3 rounds for time of: 25 Kettlebell Swings, 53/35 lbs 25 Wall Balls, 20/14 lbs 25 Pull-ups
Sat 12/14/13: 10 rounds for time of: Run, 100 m 10 Goblet Squats, 53/35 lbs 10 Hand Release Push Ups
Fri 12/13/13: 21-15-9 reps, for time of: Run, 200 m (Once per round) Box Jump, 24/20 in Alternating Kettlebell Snatch, 53/35 lbs
Thurs 12/12/13: Power Clean 3-3-3-3-3 -THEN- 5 rounds for time of: 3 Clean & Jerks, 165/115 lbs 4 Bar Facing Burpees
Wed 12/11/13: For time: 50 Wall Balls, 20/14 lbs 25 Deadlifts, 135/95 lbs 100 Double Unders 25 Shoulder-to-Overheads, 135/95 lbs 50 Sit-ups
