CrossFit – Thu, May 1
Wednesday 6:30pm is Beginners class starting 5/7.
It is open to everyone, a great class to spend more time on technique and form!Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone! Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am RESERVATIONS
It is open to everyone, a great class to spend more time on technique and form!Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone! Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am RESERVATIONS
Warm-up
Shoulder Press (5×5 build to 5 rep max)
Metcon (AMRAP – Rounds)
15 Min EMOM
- Row 12/10 Cal (rx+ 15/12)
- 10 Push Ups (rx+ 15)
- 15 Jumping Squat 45/35 (rx+ 75/55)
Cooldown
Prone Shoulder
Pigeon
Couch
2 Min Cardio
10 Arm Circels
20 Band Pull Aparts
10 Inch Worm
10 Lateral Raise
10 Front Raise
10 Cuban Press
10 Alt runners lunge
10 Band OHS
10 Jumping Squats