4:30 getting their instructions from the Ragin Cajun.
Make plans now ……….Saturday May,27,(8am and 9:30am), we will be doing our 4th annual, Murph Hero WOD
We will run two flights of MURPH this year. Katie, aka SOXX will be at the box early for the 8:00 am start time. Then we will send off the second flight at 9:30 am . We Will have a grill ready to go so you can throw on some meat and enjoy a cold beverage when all are finished.
MURPH is a special event that we use annually to raise some money to support a good cause. 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): 4 Rounds of Cindy. Dynamic Stretch
Strength, (15 min.): Front Squat
6/50 4/60 2/70 6/55 4/65 2+/75
WOD: HOT POTATO
10 Rounds for Time:
25 Double Unders 2/1
10 Slamball 40/30
Icing: 30 Parallet Push-ups
Motivational Quote of the Week, “If it is important to you, you will find a way. If not you’ll find an excuse.”