Congratulations to Coach Victoria for getting her CrossFit Endurance Certification this weekend at Camp Mabry!
NO OPEN GYM on Saturday!
IDI Finals at 8:30am and we need volunteers to help count!
IDI Challengers – get with your coaches to get your bodyfat measurements this week, check off your goals and if you did the UNDERWATER Hydrostatic weighing the first time, you need to get your measurements redone.
We also have OPEN SLOTS for the Underwater Hydrostatic Weighing on Friday. Times from 3-6pm at the 609 Box. EMAIL ROBIN@crossfitcp.com to get scheduled.
SUNDAY – 6am at the Box
We will be honoring Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 with the workout he called “Body Armor” and we now call “MURPH”
EVERYONE IS WELCOME
MEMORIAL DAY – We will be closed except for one workout at 10am at the Clinic in the Pit!
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Muscle up transitions (10 minutes).
100 heavy Russians for quality
50 strict pull ups for quality
100 push ups For time
100 double unders in as few sets as possible
1 min airdyne. Max calories
Mad mad mobi
Hamstring up. N over