Motivational Quote of the Week, ”Great things never come from comfort zones.”
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.
BIRDY really getting after her muscle-ups.
Warm-up, (15min): 3 rounds of Cindy. Dynamic Stretch
Strength, (15 min.): Back Squat
5/60 3/70 2/80 5/65 3/75 2/85
Pay close attention to this rep scheme.
WOD: HELEN
3 Rounds for Time:
400m. Run (500m. Row)
21 KB Swings
12 Pullups
Icing: Dragon 2 min. ES and Low Dragon 2 min ES