Great job Brad! This week he made it in 4 days! Brad has a family, owns a side business, plus works a full time job. He’s still making it in!! Congrats Brad! Keep up the good work 🙌🏼 Wod for 6/1/19 "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-
I totally forgot to post this to a social media page; Ashley we are going to miss you!!! Due to work Ashley has to take time away from CFS until September. Thank you for being my demo girl and helping heard the cats 🤣 See you in Sept!!! Drop in sometime on a Saturday and say hi! Wod for 5/30/19 18 MIN FOR CLEAN COMPLEX:
AT THE KNEE
1 INCH BELOW KNEE
(ALL SQUAT) 12 MIN LADDER BY 2'S
TOES 2 BAR
OVERHEAD SQUATS 75/55
Sike! The only time I was ever close, was when I practiced - imagine that!! Still don’t wanna try? We have a scale, so show up anyway. Also, June 10 3-7pm the body fat testing truck is coming back!!! Sign up online. You don’t pay until the day of. Wod for 5/29/19 10min handstand walking practice Then... For time: 10 ROUNDS
20 FT HANDSTAND WALK
Reminder. We only have class at 9am. Optional potluck to follow.
Please feel welcome, and encouraged, to look back at last Tuesday’s post with information regarding Lt. Michael Murphy.
Run 1 miles
100 pull ups
200 push ups
Run 1 mile
** wear 20# vest
*** can partition pull ups, push ups and squats as 20 rounds of Cindy (5/10/15)
**** can be scaled to YOUR ability. Ring rows, knee push ups, partner, 1/2, whatever you can do!!
I’ll open the gym at 8:40am.
We are considering the idea of adjusting our afternoon hours, if this affects you, please take a moment to answer this: https://www.surveymonkey.com/r/SDL5KPH REMINDER. MEMORIAL DAY MURPH IS THIS UP COMING MONDAY AT 9AM ONLY. OPTIONAL POTLUCK TO FOLLOW. WOD for 5/24/19 Hatch week 1, day 2 6 MIN AMRAP
10 PUSH UPS
Wod for 5/23/19 SNATCH COMPLEX
15 MIN TO WORK ON:
HANG HIGH PULL
HANG FULL SNATCH
**Hang is one inch below the knee** 12 MIN AMRP
6 THRUSTERS 75/55
**3 TOES TO BAR AND CONTINUES EMOM**
The story behind “Murph”
Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy mad