Memorial Day workout

Monday May 26,2014

there will be classes at 8 and 9 only! Please be on time so you can warm up and be ready to start 15 minutes after the hour.  

today we remember those that have sacrificed their lives for our freedom and opportunity. We also thank those that are currently serving our country. I appreciate it. In a very small insignificant way I can pay tribute to these folks by sacrificing my want to sleep in, come to the box, and perform a grueling wod. Join me in being uncomfortable for those that serve. Let's think about those that have died, their families they've left behind, those that have survived and may struggle with PTSD , and those that are currently serving. Today choose 1 of 4 options:

Option 1: "murph" 

1 mile run

100 pull-ups  

200 push-ups  

300 squats

1 mile run

- best if performed with 20 lb weight vest and straight through but that is up to you.  

Option 2:" hidalgo" 

2 mile run

rest 2 minutes

20 squat cleans 135/95

30 box jumps

40 overhead lunges 45/25

30 box jumps  

20 squat cleans  

rest 2 min

2 mile run


option 3: "holleyman" 

30 rounds for time

5 wallballs

3 handstand push-ups  

1 power clean 225/155


option 4: 


3 rounds  

Row 1000 m

50 burpees

50 box jumps

run 800

timecap 45 minutes


if you are semi new to crossfit than option 1 and 4 would be great options. Options 2 and 3 would be options for those that know that they could handle the movements and workload.  

Have fun and see you at the end!