A. Work to 3RM OHS (Rx – from the ground, all others may use racks) B. CrossFit Games Regional WOD 6 Teams of 2 (1 Man, 1 Woman) For Time: 100 Double-unders, 50 each 50 Handstand push-ups while partner holds handstand 50 Toes-to-bar while partner hangs from the bar 50 Shoulder to overhead with [...]

Memorial Day Schedule We will be hosting our third annual Memorial Day Murph workout this Monday at 10 AM. Please join us in this special workout, which was a favorite of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. Make Up WOD Olympic Weightlifting – Jerk

A. Press, 5×3 B. For time: Run 400 m 3 rounds of Cindy Run 400 m 3 rounds of Mary Run 400 m

A. Snatch, work up to 1RM B. Squat, 3×5 C. Bent over row, 3×10  

CrossFit Games Regionals Event 4  For time: 100 Wall balls (20/14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (70/50 lbs)   25 min cap