******Memorial Day Weekend schedule******

Friday- regular scheduled classes

Saturday- 10am “Murph”



CrossFit FMS WOD:

1.)  Warm-up

Runner’s hip 2×1:00

alternating samsons 4x :15


  • 200m run
  • 5 jump squats
  • 7 push ups
  • 20 jumping jacks



  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

Wear a 20lb vest or body armor

****as always there will be a scaled version if needed****




This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s