Saturday: MDM Event held at Screaming Eagle CrossFit directly across street from our Box. Childcare is available at our Location at CrossFit SolaFide for the duration of the Event 8am-12noon. Cost is $5/child. Please pay cash or check. We will be having a Potluck after the Event at the SECF location.
Navy LT Michael P Murphy,29
Died June 28th, 2005. Afghanistan
1 Mile Run (Wear a Weight Vest if Possible)
300 Air Squats
1 Mile Run
Partition Movements as Needed. You may participate as an Individual, Team of Two or Three.
Sunday: BOX CLOSED!!! NO OPEN GYM. We have a Team competing at the Beast of SE Triathlon in Gallatin TN
Monday: ALL CLASSES CANCELLED. OPEN GYM FROM 8-10am. Several athletes will be completing Murph today.
Memorial Day…Because its not about Picnics and BBQ’s…its not about Sales and Discounts….its not about a Day off from Work or an Extended Vacation. We Remember. We will NEVER Forget.
Just a Reminder we will be at Screaming Eagle CF tomoro right across the street for MDM!!
Event starts at 815am with doors Open at 730am.
Tshirts are $25 and Donations will be accepted to benefit The Fisher House www.fisherhouse.org
MOD: Handstand Walk
Work Tripod/Crow/Headstand. Work Open Shoulders/Hollow Body Position
10 Dbl Unders
10 KB Swings (53/35)
Rest 3 Mins. Then:
1 Mile Run for Time
Rest 2 Mins. Then:
8 KBSDHP (53/35)
8 Abmat Situps
2 by 600M/800M/1200M Run and Plank Work
2 by 24 Banded Good Mornings
2 by 24 Alt Pistols
2 by 12 Reverse Hypers
2 by 24 Alt Front Rack Reverse Lunges
2 by 12 Burpee Box Jumps (24/20)
GOT FAST WRISTS??!?!
600M Run/2 Hill Sprints
MOD: 7Min: EMOM:
1 Power Snatch + 1 OHS + 1 Full Snatch
Starting Wgt (95/65) Work up to No more than (155/95)
WOD: “Unbroken” 18M AMRAP
*** Complete as Many Reps as Possible Unbroken of Each Movement. As soon as you can no longer string together Reps you must immediately stop that Movement and Complete a 400M Run and 1 Rope Climb. Then you Move to the Next Movement. There will be a Continuous Clock running for 18M. When you complete an entire Round of all 4 Movements you will start over with WB until Clock runs out of Time. Score Total Unbroken Reps.
400M Run/25 Vups/25 Pushups/25M Tire Drag
Discuss final touches and how to perfect the Clean: Setup Execution (45/35)
Clean and Jerk 1RM
Back Squat 1RM
3 by 12 @ (95/65) BB Row
3 by 12 GHD
3 by 12 Hip Ext
3 by 3-6 (Heavy as Possible) Weighted Strict Pullup
3 by 100M Sprint on Row