3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Snatches (115/80)
Rx’d + (135/95)
Skill: “Goat Day”
Every minute on the minute for 14 minutes perform:
Even minutes-“Goat 1”
Odd minutes-“Goat 2”
Please have your “Goat” movements planned out when you get to the gym and we will make a rep scheme plan prior to WOD.
Where’s The Beef-CrossFit Southie
Due to the weather conditions, we will not be having a 9:00am session today. Instead, we will move the training session to 12:00.
Saturday schedule:
9:00-No Class (sleep, rest, relax, eat a great breakfast)
12:00-CrossFit WOD
“Act as if what you do makes a difference. It does.”~William James
Nate,
We are so very proud of you ~ of what you stand for and for what you have accomplished. You are a very important part of the Murphy Crossfit family. Godspeed ~ we will be praying for you and are excited to see what God has in store for you in this next journey of your life.
Nate, we are so proud and excites for you and your new journey. May God bless you during this time and give you all the strength and courage you will need to make it through these times. You will do amazing! You are more than prepared and are so determined that you will kill it out there. We cannot wait to see you when you get out. Best of luck!
~Megan and Josh
12:57 @ 135
14:15 @ 75/21 pu’s (red)
Goats- TtB/double unders
WOD- 15:00 (55lb)
Goats-Run/double unders
I am glad to have had the opportunity to suffer many a workouts with such a determined individual over the past year. ALL WODs were met with excitement and dedication, giving maximum effort and leaving everything he was made of in puddles of sweat in the floor and flesh on the bars. There wasn’t anything he COULDN’T do. Never asked anything from anyone. Yet anything asked of him was met with a YES. Character unlike many in today’s world. The type of unselfish, heartfelt, caring person that one rarely finds, even in their only family nowadays. Nate, it is certain that you have been many things to many people inside and outside of the gym. An inspiration to those struggling with weight, you have been their support and encouraging factor showing them that with determination, the “impossible” is POSSIBLE. To others who have become stagnate in their daily lives, you have shown them that it is okay to expect more out of this life by demanding more out of ourselves. Your unwillingness to settle for mediocrity has touched people’s lives and is a trait that defines you. Make sure you carry this ambition in all walks of life and you will continue to positively impact everyone that you come into contact with.
As you transition into this next phase of your life, rest assure that you have a group of people…..or friends…. Well more like FAMILY, at CFM who support you and is honored that you are representing our gym, our town and our nation with your bravery. From day one, you made it clear that this was your goal and I hope as a gym you felt the needed support to prepare you for this day. Now that it is here, NO FEAR. Change is difficult, but embrace it like you embraced each hour of lonely suffering in our box on a daily basis. While on the clock during a workout, the time spent completing each task from “Go” until “TIME” was self-inflicted suffering that was uncomfortable yet you persevered. It won’t be easy but then again noting in this life is…. But starting now, embrace this change until the “TIME” call and I have no doubt that you will succeed as a man and as a soldier. Continue to surround yourself with only people who encourage you and can help you achieve whatever goals that you set forth. Don’t be tempted and when the opportunity arises, be the inspiration not the misled! We love you man. Be safe. Be humble. And I look forward to the success that you are on your way to becoming!
Thank you all so much for such a great night! Your love and support means so much to me and I was impressed by how well you guys played it off!!! So funny Haha. But just keep me in your prayers as I will surely keep you all in mine! Thank you all for the wonderful gifts and cards. You have made my last day here a very memorable one! I love you all and God bless. Semper Fi
Oh, and 11:01 on the WOD @105lb.
WOD 13:45
Goat – power cleans/200 meter run
WOD 12:58
Goats – rope climb & double unders
11:10 @95
9:47 (CTB pull ups) 135 HPS
12:12 CTB