AnnouncementsMemorial Day Murph! Doors open at 7am First heat will be at 7:30am and will continue running every half hour with the last heat taking place at [...]

AnnouncementsMemorial Day Murph! Doors open at 7am First heat will be at 7:30am and will continue running every half hour with the last heat taking place at [...]

AnnouncementsMemorial Day Murph! Doors open at 7am First heat will be at 7:30am and will continue running every half hour with the last heat taking place at [...]

AnnouncementsMemorial Day Murph! Doors open at 7am First heat will be at 7:30am and will continue running every half hour with the last heat taking place at [...]

AnnouncementsMemorial Day Murph! Doors open at 7am First heat will be at 7:30am and will continue running every half hour with the last heat taking place at [...]

CFD - CrossFitMetconCFD Intro (Time)3 RFT: 10 Thrusters 115#/80# 20 Burpees 100 ft OHWL 45#/25#AccessoryMetcon (No Measure)4 sets 6-10 Double KB Kneel to [...]

CFD - SWEAT!MetconMetcon (No Measure)(0-5min.) 1 Round: Run 1000m (5-10min.) 5min. AMRAP: 10 Single Arm DB Push Press 50/35lb 10 Toes-To-Bar 5 [...]

CFD - CrossFitWeightliftingBack Squat (4x6)@65-70% Every 2minMetconMetcon (2 Rounds for reps)AMRAP in 6 min 6 Box Jumps 30"/24" 3 Power Cleans [...]

CFD - SWEAT!MetconMetcon (No Measure)"Cardio Legs" 35min. to finish... 90 Calories 80 Barbell Overhead Squats 45/35lb 70 Calories 60 Front Rack Lunges [...]

CFD - CrossFitTechnique/SkillHandstand Push-ups12 min to work on improving HSPU -> Focus: efficient kip -> Advanced: build to a deficit, accumulate reps on the [...]