Monday 160530


MONDAY – Memorial Day “Murph”

**We will have a few vendors visiting and WODing with us on Monday. Go Dough, to provide some samples, Fortified Nation,  and Chris who is currently on tour with his apparel line called COURAJ (aka Courage). Chris has been to 27 CrossFit boxes in the last 6 weeks and he started in Austin, TX. 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Murph”
1 mile Run

100 pull-ups
200 push-ups
300 air squats
1 mile run
*if you have a 20lb vest, wear it. 

*Scale  or partition all movement as needed for smooth mechanical progression on .  Ask your coach for help on which level.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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