Press 3-3-3   Then:   40 Power Clean 95/63 40 Double Unders 40 Push Press 95/63 40 Double Unders 40 Power Snatch 95/63 40 Double Unders   Post Loads and Time to Comments and Zen:  Read More

Back Squat (deload): 1X8, 1X5, 1X3 Then… 3 Rounds:  400m Run 21 Kb Swings, 53/35 12 Burpee Box Jumps, 24/20 Laumey enjoying Murph on Monday    Read More

Hang Clean 2-2-2 Then…. 21-15-9 Hang Clean 185/133 Toes Through Rings Happy birthday to Nick Doak!Read More

8am-10am Open Gym 10am: Memorial Day Murph Complete the following hero WOD by yourself or with a partner: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key...Read More

10am: Oly Lifting 11am: Enduro WOD 5 Rounds 500m Row 30 DU 12 T2B 200m Run *Rest 2 minutes between rounds Join us Monday at 10 for the annual Murph WorkoutRead More

Deadlift: 1-1-1 (90%-100%) Then…. 10 min AMRAP 5 Deadlifts, 275/205 10 HR Pushups 15 Wall Ball Shots, 20/14  Read More

15 Minutes to a heavy Jerk from Rack Then…. WWPF AMRAP 20 alternating rounds with partner 5 Clean and Jerk 185/133 10 Chest to Bar Pullups 20 Double Unders *tag partner after double unders* Rest as your partner goes through a full round.  These are to be all out sprints.   Selena and Gaga during...Read More

Power Snatch 3-3-3   Then   15 Min AMRAP   5 Power Snatch 155/105 10 Box Jumps 15 Air Squats 200 Meter run   Post Loads and Rounds to Comments and ZEN:  Read More

Bench Press: Test 1 RM Then… For Time: 1000m Run 75 Wall Ball Shots, 20/14 50 KB Swings, 53/35 25 Burpees (jump over wall ball), 20/14 Funny Man finally got his bar MU!  Read More

Power Clean 3-3-3 Then…. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Cleans  185/133 Riley on the podium at her first crossfit competition  Read More