May 22, 2017


In 1 week it will be Memorial Day!! You know what that means???? MURPH is coming! 
Join us next Monday Morning for workout then Pot Luck Pool Party at noon! 

Warm Up:
2 Rounds 
Run 200m
10 Air Squats 
10 V-Ups 

Bar Complex 
Rnd 1: Bar Rnd 2: 95/65# Then climb up! 
5 Deadlifts
5 Hang Clean 
5 Front Squat 
5 Push Press
*Do not put bar down between movements! 

5 Rounds For time of:
8 Thrusters (115/75#)
12 Pull ups 
15 Burpee Box Jumps (24/20")

**This Saturday we are closed dues to Regionals! Come with us down to Del Mar Fair Grounds to watch some CRAZY CrossFit Athletes! 
**Memorial Day Details: Recoil opens at 7:30am, first round of Murph will be 7:50am second round will start 8:20am. There will be a 75 min cap for the WOD. Pot Luck sign up sheet is on white board, Pool Party at Jerry and Nikki's house 12pm, we will provide pizza,
family and kids welcome!

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