Friday 1.6.12

“Fight Gone Bad” on Friday!

Three rounds of:

Wall-ball(20/14) (Reps)
Sumo deadlift high-pull(75/55) (Reps)
Box Jump (20) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 10.20.11

Bench Press Technique, from Westside Barbell~CrossFit Journal

30 Challenges for 30 Day of Growth

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. If you refer a friend or family member that begins a membership, then you get your next month 50% off!

9:00am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD (Open Gym)

But I have prayed for you, that your faith should not fail; and when you have returned to Me, strengthen your brethren.”~Luke 22:32

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