Friday 8.31.12

“E Caf”

Complete 10 rounds:

Row for 1 minute/rest for 1 minute.

-Row for 1 minute as many meters as you can, rest one minute.
-Continue this cycle for a total of 20 minutes.
-Your score is the total amount of meters rowed – goal is row at least 3000/2700 meters
-Penalty is 1 burpee for every 5 meters under 3000/2700 meters.

Post total meters rowed and if any penalties were assessed to comments.

~From CrossFit Football

Compare to 7.20.11

Quick Fixes To Improve Rowing-Video

“The Rowing Sprint Start” with Shane Farmer, by Again Faster Equipment – CrossFit Journal preview video [wmv] [mov]

Form vs. Intensity-CrossFit Southie

How To Use The New Membership Section

CrossFit Murphy will be closed this weekend while hosting the “Mayhem in the Mountains” Garage Games” event.

Please stop by the gym today and check responsibilities for this weekend.  If you are a judge, practice judging your movements.

Please join us at Doyle’s Cedar Hill Restaurant Saturday following the “Mayhem in the Mountains” for live music, great fellowship with each other and all the other athletes from this weekend from 5:30-8:00.  They will be offering a Paleo friendly menu.  Check it out HERE.  Looking forward to a great weekend!

CrossFit Murphy will be closed Labor Day.  Enjoy your family and do something fun!!!

But he gives more grace. Therefore it says, “God opposes the proud, but gives grace to the humble.~James 4:6