Saturday, May 26, 2018


Saturday, May 26, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.


As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

3 Sets:
Single Leg KB Deadlift x 20 reps (10 each leg)

*Select heaviest KB possible and maintain that weight for all 3 sets)

Two partners, one partner working at time, 25 minute cap:

150 Wall Balls

Thrusters (95/65#)

Deadlift (225/155#)

Athletes should attempt to RX these if at all possible.