Saturday May,27 we will be doing our 4th annual Murphy’s Challenge. This year we are teaming up with other boxes in Colorado to raise some funds for TRAIN to TRANSITION, (T3). This organization works with military vets who are transitioning from military service to civilian life, which can sometimes be a very difficult process. Skip Miller, the owner of Front Range CrossFit, a military veteran himself founded T3. Skip recognized that CrossFit can work wonders in this transition process. Please click HERE to visit our team page to learn more about T3 and make a donation. Click HERE to visit the TRAIN to TRANSITION website.
Motivational Quote of the Week
Warm-up, (10min): 5 min. AMRAP w/BB 5 Each Front Squat, Hang Clean, Front Rack Lunge, Push Press Dynamic Stretch
Strength, (15 min.): Squat Clean & Jerk
3 Reps EMOM for 3 min.,
Then 2 Reps EMOM for 3 min.,
Then 1 Reps EMOM for 3 min.
WOD: CINCO De DIFICIL
5 Rounds for time:
500m row or 400m. Run
5 Squat Clean & Jerk 185/135
5 Muscle-ups or 10 Pull-ups
Icing: Saddle 1 min,. Thread the Needle 1 min. ES, Saddle 3 min.
Friday was Randy’s last day with us. We wish him and Kara the best as the take to a whole new way of life.