Friday 1.13.12

4 rounds for time of:

6 Deadlifts (315/185)
12 Ring Dips
40 Double Unders

Strength: Bench Press 3-3-3-3-3

Compare and add 5lbs to strength on 1.2.12

Dave Lipson WOD Demo of Back Squat 3-3-3-3-3

“Different Grips for Benching” with Shane Sweatt – video [wmv] [mov]

What is your excuse?

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm.  This will be a great introductory session for those who are interested about improving their personal fitness through CrossFit. This course will introduce you to the fundamental movements, techniques, and nutrition needed to improve your overall fitness.  Don’t know what CrossFit Murphy does? This is a FREE opportunity to find out in a setting where all participants are new to the program.   Most are hesitant about trying because the don’t see themselves as fit enough to begin CrossFit.  CrossFit is for EVERYONE!!  CrossFit is completely scalable for any person, any age, and any fitness level.  Please contact us at to save your spot!

CrossFit Murphy will be offering yoga with well known instructor Rachel Sylvester from Blue Moon Elise.  This 3 week intro course will be offered on Wednedays starting , January 18th at 5:30 pm.  This will take the place of the 5:30 WOD on these days.

Friday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD

“Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”~Ghandi


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