This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the last few months, all athletes are encouraged to scale/modify more than usual this year. Please take care of yourselves!” Workout: “Murph” Partition the pull-ups, push-ups, and squats as needed. Start...Read More
Warm-Up: 10 Frames of “ROW”ling Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame) <A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100,...Read More
Warm-Up: 2 reps of each, up to 10, increasing by 2 reps each round 1- Hop in Place / Lunge (L + R = 2) / Good Mornings 2- Arm Circles / Bent-Over Row / Linked Jumps 3- PVC Leg Swings / PVC Bent-Over Row / PVC Thruster + Pause Workout: 6 Rounds of- 3...Read More