Sam doing his draft horse imitation.
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. Our donations are starting to come in. Thanks to those who are taking part. We are asking but not requiring that adults donate $25 and students donate $15 to T3 if you are going to take part in MURPH.
Warm-up, (15min): Tabata KB Swing go Heavier after the 4th round. Dynamic Stretch
Strength, (15 min.): Deadlift
6/50 4/60 2/70 6/55 4/65 2+/75
WOD: TUFF COOKIE
For Time:
800m Run or Row
50 Wallball 20/14
10 PU/C2B/BMU Scale w/Jumping PU/C2B/BMU
50 Wallball
800m Run or Row
Icing: Seated Forward Fold 2 min. Half Saddle 2 min. ES
Motivational Quote of the Week, “If it important to you, you will find a way. If not you’ll find an excuse.”