Tuesday, May 13, 2014

This year we'll be doing "Murph" on the Saturday of Memorial Day weekend, which is the 24th. We typically do this on Monday, Memorial Day, so if you are out of town that weekend let us know if you want to do it before you leave or when you get back.  
  
We'll be closed on Memorial Day, but we'll have a 5:45 a.m on Tuesday for you early birds!

Here's a pic of the selfie queen caught in the act of taking a selfie! CFB style!!



Arm/Leg Swings
Run 250m
3x10 of:
Hanging Knee Raises
Wallballs (light)

MOD
OTM x 10:00
Even:  10 GHD Sit-ups or suitable scale
Odd:  Row 100-150 or 200m depending on your ability

WOD
Conditioning
AMRAP 15:00
20 DU’s
15 Medball Cleans, 20/14#
100m Sprint
Rx+ = 50 DU’s and 250m Sprint

Extra Work
Weightlifting
1 Power Clean + 1 Front Squat + 1 Push Jerk work up to a heavy, but not max weight (no misses)


Day 13!
 Hope your staying strong. If you got off track over the weekend try and get caught up by tonight.

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