Raise your hand if you did #murph today! Good work and thank you for showing up! Keep showing up, keep working. Keep getting better! Tuesday WOD Ouch! 100 box jumps 100 wall balls 100 kb swings Every break is a 100 m run with a 30 Min time cap.
See you tomorrow at 8:00 AM for Murph. Bring a vest with 20/14 lbs if you have it. Not only should you celebrate those that are no longer here, but show gratitude for those who continue to serve. Thank you to all the honorable veterans and active duty military personnel that we have at Race. WOD 8:00 AM Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run #crossfit#crossfitfamily#centervilleutah#capacitygainz#idareyou#joshbridges
Friday is for fun because it ends in Y... let's have some fun today with something fast and nasty. Friday: Core work: 3 rounds of 10 worm walks 10 v ups 10 hollow rocks Skill work Hand stand walk. Try and walk one mat, then walk back (on your feet), walk 2 mats, walk back (on your feet), do this and try to get four mats. If you can't do that try and wall walk or hand stand up with support from someone. WOD 5 rounds 10 toes to bar 10 hang power snatch 135/95 For time #crossfit#capacitygainz#centervilleutah#crossfitfamily#crossfit