John working hard.
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): 5 min AMRAP – 7 Medball Cleans, 7 KB swings, 7 Push-ups. Dynamic Stretch.
Strength, (15 min.): Hang Squat Clean
3 Reps EMOM for 5 min.
then 2 Reps EMOM for 5 min.
WOD: THREE ‘s COMPANY
20 min. AMRAP
Teams of 3
10 Hang Squat Clean 135/105
1 100m. Sled Pull 135/105
20 Cal Row
With a team member on each event, rotate through a round as fast as possible.
Teams cannot start a new round till a round is fully completed.
Partners can take over for another partner in order to finish a round.
Icing: 50 V-Sits
Motivational Quote of the Week, “If it important to you, you will find a way. If not you’ll find an excuse.”