Posts have shown up all over Facebook and Instagram about “Murph” done around the world- in CrossFit and garage gyms, at military installations at home and abroad. First-timers and veterans, Rx’d and scaled, civilians and military personnel paying respect to those who paid the ultimate sacrifice. Josh did it in China- and subbed the mile runs with sets of 100 burpees, Lee and Alison went Rx down in OC, Jess was live from Cave CrossFit (her new home away from home in West Hollywood for the summer), and some others will get in theirs today as a substitute for missing out yesterday. Regardless of how or where- a fitting tribute to those who gave their lives for freedom.
Some June Announcements
Specialty Class Schedule
We kick off our next series of 5pm specialty classes this week Wednesday with Rowing Class– technique, skills, practice and training to become more efficient and able on the C2 ergometer. Thursday is the first day of olympic weightlifting heavy/accessory work. Wrapping around to next week we have Monday of olympic weightlifting technique and speed work, and Tuesday is the familiar Mobility/Core/Mobility Hour. This schedule will be run for the entire month of June.
One Hundred Burpee Challenge
At some point THIS WEEK, set a clock and get in 100 burpees for time (or as many burpees as you can get in 10 minutes). Post your score on the chalkboard and we will post-test this at the beginning of July to kick off the July PR board. Once you do a few attempts at 100 burpees for time- 20 or 30 burpees in a WOD will be easy! Burpees are a very easy travel WOD movement AND are a great way to work on your engine with a low skill level movement.
Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Midday Open Training Hour at noon and Mob?Core/Mob at 5pm
Four rounds for time of:
110/85kg deadlifts, 15 reps
400m run
Post time and load to chalkboard/journals and PR board- final day for May PRs!
Compare to September 3 2015
