4 Years ago this was the view. It’s been exciting to see all of the changes, growth and achievements that everyone has obtained over the past 4 years. When we opened that fist day back in May 2010 we had everyone do one round of this workout.
This Year we’re doing 3 rounds of 4 rounds if your up for the Coaches Challenge!
Just a reminder that Regionals will have a limited effect on our schedule Friday. There will only be 5:15, 6:15 and 7 am classes at the south gym on Friday. So all of the south gym members just head up to Smithfield where Stacey will be coaching. There will also be no classes on Saturday at either location so those that want, including the coaches, can enjoy regionals live and in person! If you can’t make it down Regionals will be live at http://games.crosfit.com and we are in the South West Region. Best of luck to all who are competing especially Kendl, Daryl, Dayton, Dakotah, Cerissa, Ellan and Tam!
Well it’s Regionals week for the South West and we are beyond excited to be taking a team down to Regionls (Daryl, Dayton, Dakotah, Cerissa, Ellen and Tam) and we’re also proud of all the work Kendl has put in to qualify as an individual. Paul once again in the Regionals Event Director and is grateful for all of the wonderful members of our community who will be volunteering this year. It will be fun to have our gyms presence felt at this amazing event. If you are looking for some fun this next weekend head down to the South Towne Expo Center on Friday, Saturday and/or Sunday and come cheer our athletes on. The event starts every morning with the Teams who will be on at 9 am.
Regionals will have a limited effect on our schedule Friday. All classes will be normal up until Friday. There will only be 5:15, 6:15 and 7 am classes at the south gym on Friday. So all you south gym members just head up to Smithfield where Stacey will be coaching. There will also be no classes on Saturday at either location so those that want, including the coaches, can enjoy regionals live and in person!
12 min EMOM
1 Power Clean
1 Push Press
1 Squat Clean
The goal is to have all reps be touch and go. Increase load as needed and as form allows.
One class tomorrow at 8 am. As is our annual Memorial Day tradition, we will be Honoring one of our hero’s!
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
ENDURANCE WOD’s CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race.
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and devide that number by .85, then convert this number
back into minuets:seconds and you’ve got your pace.
Memorial Day weekend schedule 5/23 – Friday – all regular morning classes 5 pm only in the afternoon North and South 5/24 – Saturday – 7:30 am North and South Gym / 7:00 am hiking the Crimson Trail. We will be meeting at First Dam parking lot at 7:00am. The trail is a 3 mile loop hike. 5/25 – Sunday – CLOSED 5/26 – 8 am at the North or South Gym – Memorial Day Murph
Next weeks schedule is going to get a little crazy with the SOUTH WEST REGIONALS at the end of the week in Salt Lake City, so be sure and keep up on the website with what’s happening.