“Motivational Quote of the Week.”
Make plans now ……….Saturday May,27,(9am), we will be doing our 4th annual, Murph Hero WOD
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.
Warm-up, (15min): 1/2 Tabata Air Squat, Hollow Rocks, Mt. Climbers. Dynamic Stretch
Strength, (15 min.): OH Squat
6/50 4/60 2/70 6/55 4/65 2+/75
WOD: NANCY
5 rounds for time:
400m. Run
15 OH Squat 95/65
Icing: Standing Straddle 2 min. Banded Shoulder Distraction 2 min. ES