Monday 11.25.13

Complete as many rounds and reps as possible in 10 minutes of:

12 Box Jumps (24/20)
9 Push Jerks (115/75)
6 Burpees

Rx’d + (135/95)

1) 1) 3 x 2 Clean and Jerk

2) 3 rounds not for time of:

12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Just Do It!-Mark’s Daily Apple

Why Athletes Know More Than Doctors

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Hear, O Israel: The Lord our God, the Lord is one.  Love the Lord your God with all your heart and with all your soul and with all your strength.These commandments that I give you today are to be on your hearts. Impress them on your children.  Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads.Write them on the doorframes of your houses and on your gates.~Deuteronomy 6:4-9

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