WOD: 05/27/2016

MEMORIAL DAY:

We will have one BIG 9:30am” Murph”! Prep yourselves to give your all that day with your CFLC family in honor of Navy Lieutenant Michael Murphy and all the many, many others that have given the ultimate sacrifice to serve the beautiful U.S.A. Hope you can make it!

WOD

A. Thrusters
EMOM x 7 min:
Min 1: 7 Thrusters
Min 2: 6 Thrusters
Min 3: 5 Thrusters
Min 4: 4 Thrusters
Min 5: 3 Thrusters
Min 6: 2 Thrusters
Min 7: 1 Thruster

-Increase weight every minute. No “thrust-a-jerks” allowed, meaning do not rebend the knees or “jerk” back under the bar once you come out of the squat.

 

B. Conditioning
” Diane”
21-15-9
Dead Lift, 225/155 lbs
HSPU

***LEADER BOARD WOD: to be considered RX, hands musts be on an even surface as the head for HSPU. So do them on one of the flat crash mats or, if you like to use and ab mat, put a 45lb plate on each side for the hands***

Upcoming Events

Recent WODs

Latest News

Testimonials

When I started CrossFit I came fully prepared to hate it, or at least to not be inspired by it. As it turns out, I am inspired everyday by the camaraderie, the sense of community and the efforts of others.…

John Morris