Murph

Our Murph Day is finally here. Doors open at 5pm with a 5:30pm start! This will be the only time we are open. Partition reps as needed (except runs). If this is your first Murph we high suggest completing half. Feel free to bring refreshments and hangout with us afterwards to celebrate this brutal workout yet a beautiful remembrance in honor of a hero.

LoveStruckByTwo will be here with a pop up shop! Limited Undertow pieces will be available!

Also Ascent protein will be here too!

Saturday- normal schedule

Sunday- Open gym 9:00-11:00am

Memorial Day Monday- 8:00am wod only

Pop up shop

TOMORROW is our Murph event!! A few last details to keep in mind
- Modify the workout as needed, if this is your first time we highly suggest completing half
- If you have a vest wear it for the wod (20lb males, 14lb females)
- Bring some refreshments for a post wod celebration (hey, you earned it!)
- A rep from Ascent protein will be there to answer questions and sample flavors
- LoveStruckByTwo will be holding a “pop up shop” with some limited Undertow pieces!!
- Doors open at 5pm with a 5:30pm anthem and kick off
- This will be the only time we are open for the day
- Most important HAVE FUN! This is a special community day that we are thankful to host each year!

Memorial Day Monday - 1 class at 8:00am - closed for the rest of the day

Strength - Deadlifts Every 90s

• 1 set of 5 reps @ 70%

• 3 sets of 3 reps @ 70-75-80%

• 5 sets of 1 reps @ 80-85%-build based off feel

WOD - “Joker”

• 1 —-> 10 T2B

• 10 ——> 1 Deadlifts (225/155)

Sunday open gym

This past Saturday was our last kids class for the spring session and they had a blast! Check out more pics on our Facebook/instagram! Summer camp dates to come!

Yesterday we sent out an email with a morning schedule change that will be happening during the months of June, July, and August. Starting June 3rd (a Monday) the 9:30am class will be moved up to a 8:30am start time.

We also forgot to mention that starting this weekend Sunday open gym will be moved back to its original time of 9:00am-11:0am now that the Strongman classes are over.

THIS FRIDAY 5/24 - Hero WOD “Murph”: Doors @ 5pm with a 5:30pm Start, this will be the only time we are open. This does not count towards your usual classes! Community day!

Memorial Day Monday 5/27 - 8:00am WOD, closed for the rest of the day

Strength - OTM -Hang Squat Clean

• Working sets 55% 60% 65% 70% 75%

WOD- 3RFT

• 15 Hang Squat Cleans (115/85)

• 15 Lateral Burpees

Nicole

"Nicole," one of CrossFit's classic "Girls" workouts. The workout, first posted on the CrossFit Main Site as the workout of the day for Monday, December 11, 2006 (061211), is named for Nicole Carroll, one of the early members of CrossFit founder, Greg Glassman’s, original CrossFit gym in Santa Cruz, CA. Carroll later became CrossFit‘s Director of Training and Certification.

REMINDERS!
THIS FRIDAY 5/24 - Hero WOD “Murph”: Doors @ 5pm with a 5:30pm Start, this will be the only time we are open. This does not count towards your usual classes! Community day!

Saturday & Sunday - Normal Schedule

Memorial Day Monday 5/27 - 8:00am WOD, closed for the rest of the day

Skill - Every 1:30 x 7 Rounds

• 12/9 Cal Row

• 10 Sit ups

WOD - “Nicole” 20 min AMRAP

• 400m Run

• Max Pull Ups

so exciting!

This past weekend a bunch of CFU-ers participated in a local 5K and absolutely CRUSHED it!!! Listed below were those who took podium within their age divisions.
Rick Kazaks - 2nd
Ann Kazaks - 1st
Ryan Nash - 1st
Ashley Kazel - 1st
Ryan Hoey - 3rd
Keri Fico - 3rd
WAY TO GO CFU!!!

Strength - Every 2:00x 6 Sets

• 3 Back Squats @ 70%

• 1 @ 80%

• 3 @ 75%

• 1 @ 85%

• 3 @ 80%

• 1 @ 90%

WOD - Every 5:00 x 5 Rounds

• 30 Air Squats

• 20/15 Cal Row

• 7 Power Snatches (115/85)

Score = Slowest Round