MURPH

MURPH

MURPH IS TOMORROW!!!   Shirts are in today. You can pick yours up at the box or tomorrow at the event.   8:00 Doors Open 8:45 Announcements 9:00 Heat 1 10:15-ish Heat 2 11:30-ish Beverages   Heat 1 Participants   Blake Ryan Copeland Andy Copeland Art Ellis Ali Hummel...

Summer Bash Event 2

Summer Bash registrations are well on its way. Here is the link to get on board:   http://www.3dayweekend.com/Summer-Bash-C270.aspx   Summer Bash Event 2: Two Ladders (No. Event 1 wasn’t released yet.)   Clean & Jerk Ladder 0:30 to make the lift. 0:10 to...
Ice Breaker Update

Ice Breaker Update

Ice Breaker Update WOD 1: https://www.youtube.com/watch?v=SyXRaQ8Iy2Y WOD 2: https://www.youtube.com/watch?v=On0lvyXdp5M WOD 3: https://www.youtube.com/watch?v=DRzZTEvvGl0 Above are videos for the 3 main WODs. We will post the video for WOD 1A early next week. The...

Partner WOD

CrossFit Unbreakable – CrossFit Gymnastics 16min EMOM Odd mins: 20 sec chin over bar. Even mins: 30 sec hollow rock Metcon Metcon (AMRAP – Rounds and Reps) 20min partner WOD: Rest = plank. 40 box overs 40 push ups 40 DL #135/95One partner works while the...

Pressing

CrossFit Unbreakable – CrossFit Fitness Warm-up (No Measure) 12mins for quality 10 push ups 20 air squats 200M row Weightlifting Floor Press (5RM) Work up to a heavy 5 rep max with good form. Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP 15 push...

Carries and Cindy

CrossFit Unbreakable – CrossFit Weightlifting Carries Farmer walk D&B + sand bag front rack carry D&B for 15mins.Carry kettle bells or dumb bells the length of the gym and back. Then do the same with a sand bag or med ball overhead. Score is your...
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