Friday Workout + Memorial Day Schedule

WEEKEND/MEMORIAL DAY SCHEDULE:
  1. Saturday: Regular Schedule
  2. Sunday: Closed (no open gym)
  3. Monday: “MURPH” – heats start at 9, 930, and 10AM (gym will be open between 8:15/8:30). Please be pre-signed up for a heat and show up at least 30 minutes prior to your heat time to make sure you are warmed up and prepped. If this is your first time doing “Murph”, we highly recommend scaling to half-Murph, or taking on the workout with a partner.  More info will be posted on Sunday.  Sign up for your heat on Front Desk Here: Schedule
  4. Tuesday: Back to Regular Schedule EXCEPT NO 6:45PM CrossFit Class (Yoga class scheduled for this time in upper room)

FRIDAY WORKOUT

Level 1

3 Rounds for Time:

  • Run x 500m (5x laps in parking lot or 400m + 100m course)
  • Hang Power Clean x 15

Level 2

3 Rounds for Time:

  • Run x 800m
  • Hang Power Clean (135/95) x 21

*Thanks to Misfit Athletics for this WOD

CASHOUT

Mobilize (spend 15 minutes working on shoulder and/or hip mobility)

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