28 May 2016
MEMORIAL DAY SCHEDULE AND MURPH:
On Memorial Day (Monday-30 May) we will be hosting our annual Memorial Day Murph event. We will run the Murph Workout in three heats starting at 9:30 a.m., 10:15 a.m. and 11:00 a.m. followed by a BBQ out back. All members are welcome to bring any meat they want to throw on the grill or any other items they would like to bring/share. We will have cold beverages waiting for you post workout! As always the workout can be scaled for anyone. For more details about the workout and to register and make a donation to the Lt. Michael P. Murphy Memorial Scholarship Fund please register online at THE MURPH CHALLENGE. By registering you will receive a free tank or t-shirt and your donation will go to support the Scholarship Fund. Registration is not required, but it is encouraged. To sign up for a heat time on Monday, use the link below to the google docs sign up sheet.
SAVE THE DATE:
Our 2nd Annual “Ladies WOD 4 Wine” (2016) will be Friday, June 10th! Don’t worry guys, we haven’t forgotten about you either! We are planning a “Guns, Glutes, and Gainz” Event for our CFK men on Saturday, 18 June as well. Additionally, in keeping with tradition, we will be hosting our annual Memorial Day Murph event on Monday, 30 May (Labor Day). Sign up Forms are posted below! Be sure to mark your calendars and save the dates!
GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP
SATURDAY SCHEDULE:
Warrior WOD: 9:00 a.m. to 10:30 a.m.
Regular WOD: 10:30 a.m. and 11:30 a.m.
Free Intro Class: 12:30 p.m. to 1:30 p.m.
WARRIOR WOD:
A.
EMOM: 20 Minutes
Minutes 0-9: 2 Power Snatch (135/95) (TNG)
Minutes 10-20: 2 Cleans (185/125) (TNG)
B. Partner Chipper
1000m Row (Partner Holds Deadlift – 225/155)
40 Deadlifts (Partner Holds OH Squat – 115/75)
40 OH Squats (Partner Hangs from Cage)
40 TTB (Partner holds Wall Sit with MB – 20/14)
40 Wall Balls (Partner Holds Plank)
40 Burpees (Partner Holds Front Rack – 115/75)
40 SDHP (Partner Holds Handstand)
1000m Meter Row (Partner Holds Deadlift – 225/155)
WOD:
A. Work up to Heavy Complex of 2 Front Squats + 1 Jerk
B. For Time:
Run 400m
30 Hang Cleans (A: 115/75; Rx: 95/65; S: 75/55)
Run 400m
30 Front Squats
Run 400m
30 Push Press
