Here we go! Into late spring we head, I don’t know about you, but I’m super stoked for some sun, summer and hot weather! I’ve been cold all winter man 🙂

Get your calendars ready for Murph Monday the 29th! We’ll be having two sessions a Noon and a proper PM session (time TBD), with a BBQ following the PM Session at the gym! Clear your schedules, it’s a CrossFit Hangout Day!


Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.
Tuesday: 1 Strict Pull-up, 1 Chest to Bar, 1 Chin over Bar, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes
Wednesday: Clean and Jerk Max 5
Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95
Friday: Bull “LCF RX’d” 1 Round For Time 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run
Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135