Tuesday, 05.26.15


Awesome job to everyone who in one way or another honored Lt. Michael Murphy…Kudos to ALL!

This weeks schedule remains the same and remember our Barbell Class on Tuesdays at 6:30pm…come and learn how to improve on your lifts!

NO CrossFit Kids classes this week; we will start our summer session on Monday at 9:30am(CFKids 9:30-10, JrKidsFit 10-10:30), we will continue with just Mondays until school begins.

Next Monday, CFU will be adding a “Beat the Heat Xpress” class at 6:25am…we will run these classes on MWF throughout the summer. This class will be the warmup and the WOD with the opportunity to do the strength afterwards if you so desire. Otherwise, class will last 30min. Would love to have a full class so if this is a great option for you, make plans to attend on Monday! 🙂

Special CONGRATS to Carmen and Norma for passing their CrossFit Level 1 Certification Course! Look for them in classes soon! 🙂

Front Squat 6×3 (w/3’s pause at bottom) @70%

Skill Work/Suck Bucket Work-10min

EMOM 12-Alternating
Odd: 5 Hang Power Cleans 115/75 – 5 Barbell Burpees (scale-4/3 reps)
Even: 15 DU’s – 8 attempts (scale-5 attempts), 10 Sit-ups

W/Partner: 20min-Partner runs 200m; other does 10Situps, 10 Russian twists (35/20)

Advanced WOD
For Time:
200m run
4 MU
15 Box jump overs 24/20
400m run
4 rope climbs
15 KBS 53/35
800m run
4 MU
15 burpee box jump overs 24/20

Happy Tuesday! 🙂

Work Hard, Eat Clean, Be Blessed!


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