Front Squat, 5,3,1,1,1 Repetitions (Work up to a 1RM)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible (AMRAP) of Barbell Thruster

Note: For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. Compare today’s effort to August 27, 2014.

2016 Murph

2016 Memorial Day Murph


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Got Core?”

For 15:00 (5 Rounds of Each Station)
Minute 1: 15 Sit-ups
Minute 2: 12 Toes to Bar
Minute 3: 9 Pass Throughs

Rest as needed then,

Tabata Goblet Squat (35lb., / 25lb.)

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Striking & Bag Class  Please note the 10AM Bag Class is cancelled today.

Endurance WOD The EWOD is moving to Wednesday’s at 1:00 PM beginning next week! 

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga



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