A huge congratulations to Jonathan for passing the CrossFit Level 3 test yesterday and gaining the rare CF-L3 (CCFT) distinction. We are proud of you!
Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!
Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉
500m row/.6 mile bike/400m ski**
30 Box Jump Overs (24/20″)
100 Double Unders
post total completed rounds + reps
**try to use a different erg each round
Athletes should scale so they get through 3+ rounds today. Scaling the DU volume to something that takes no more than 90 seconds and the box jump volume to something completable in sub 2 minutes will help make this possible. Row/bike/ski should take roughly 2 minutes and the 200m run roughly 1 minute. Ergs will be first come first serve. Try to use a different erg to kick off each round.