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5 rounds for time of:

10 Strict Chin ups
10 Push ups (de-load)
10 Strict Ring Dips

Skill: “Goat Day”

“Goats” are weaknesses or movements that give you trouble.  ”Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.  Ever take time to do it?

“It’s For Everybody: Matt Ramsey on The Open” – video [wmv] [mov]

Register for the Open here

Top Worst Weight Gain Mistakes

We All Suck-CrossFit Lisbeth

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD today.  WOD with GOD begins around 10:15am.

“Do not complain about things in your life you permit to happen.”