WE’RE OPENING BACK UP!

As many of you heard, gyms are finally able to open back up starting this Friday! We’re so excited to see all of you again soon! It’s been way too long.

Thursday we will be at the gym from 9-11am for those that borrowed equipment to return it if possible. Also, we will be holding open gym hours Friday and Saturday 9-11am as well to both return equipment and let everyone come back in and get your workouts in!

Starting Monday we will run a full schedule with our normal classes!! So swing by this weekend to see your CrossFit family and shake off the rust to get ready to go full steam next week!

Thursday 9:00-11:00am Drop off equipment only

Friday + Saturday 9:00-11:00am Drop off equipment and OPEN GYM

Monday is a full schedule

METCON:

AMRAP 15

60 DUs or Line Hops

30 Abmat Sit Ups

20 Odd Object Goblet Squats

Metcon:

6 Rounds For Time:

8 Single Arm Snatches (Each Arm, use any weight)

8 Burpees

8 Single Leg Romanian Deadlifts (Each Leg, use any weight)

Strength/Skill:

6 Rounds:

40 Yrd Sprint (@90ish%)

Hey guys, we are especially sad to not be able to open the doors for our annual “Murph” workout today. Therefore, this Memorial Day we will be doing murph from home! Now, everything in Murph is at home friendly except for the pull ups. If you have a place to do pull ups, great you’re all set. If you do not, we will be substituting them for V-Ups today. So please throw down with all the same intensity you bring to Rugged each year and remember, we are all pushing through together!!

Metcon:

“Murph”

For Time:

1 Mile Run

100 Pull Ups (V-Ups)

200 Push Ups

300 Air Squats

1 Mile Run

*For RX: Men wear a #20 vest, women wear a #14 vest

**Partition the pull ups, push ups and air squats as desired

Metcon:

AMRAP 15:

50 Flutter Kicks

15 Glute Bridges (use a weight on your hips to add difficulty)

14 Bulgarian Split Squats (7 each leg)