Oct 12
30
Wednesday’s WOD
“Murph”
For time:
- run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- run 1 mile
You can break up the reps of the exercises in the middle. For most people we suggest rounds of 5 pull-ups, 10 push-ups, and 15 squats.
A=1/2 “Murph”
B=1/4 “Murph”
It’s Halloween! We save one of the scariest CrossFit workouts for Halloween. Murph is a milestone if you can accomplish it. Don’t worry, if it seems a little overboard, it might be. If it is, we’ll scale it back. Just make sure you make it in today and join in the Halloween craziness.
Notes and Announcements
How can we forget last year’s winner of the Costume Contest?! Momma Pat’s booty-licious outfit won her the prize. Who’s going to win it this year?!
Tonight’s 7:30pm class is canceled. Sorry for the inconvenience.
Come to the Box dressed in costume! If you want, you can bring a change of clothes for the workout. You won’t be forced to workout in costume, although you will win bonus points if you do. We’ll take pictures of the costumes and post candidates for Best Costume to Intense Friends. Vote for your favorite costume by liking the photo. The winner of Best Costume wins a brand-spankin’-new pair of Olympic Lifting shoes!
This Saturday the Box is closed for the CrossFit Goal-Setting Trainer Course so Randy and Kristen have volunteered to help you guys still get your weekend WOD in! Meet them at the base of Kelly Butte (corner of Centennial and Prescott, next to Value Village and Subway) for the Butt-Kicker at the Butte, our fun Butte run. We’ll host 2 heats: 9:00 and 10:00 am.
Please sign-up for this special Kelly Butte run using CF Dashboard. Simply follow the link above to log-in and then follow the link to the Class Schedule. Click sign-up under the Butt-kicker at the Butte classes offered next Saturday. Please help Randy and Kristen figure out how many CFIers will be there. Thanks!
Deadlift, Box Jump Met-con
