Congrats Coach Victoria!

Congratulations to Coach Victoria for getting her CrossFit Endurance Certification this weekend at Camp Mabry!

REMINDERS

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

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups

 Group warm up

6 count burpees

10 each of

jacks

high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)

squats

push ups (2nd round hand release)

 

 Skill

Muscle up transitions (10 minutes).

Floor

Knee

Band

 

work

100 heavy Russians for quality

Rest

50 strict pull ups for quality

Rest

100 push ups For time

Rest.

100 double unders in as few sets as possible

Rest

1 min airdyne. Max calories

 

Mad mad mobi

Calf stretch

Samson stretch

Hamstring up. N over

Press ups

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