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T (828) 557-0736
CrossFit Murphy1186 Andrews Rd, Murphy, NC 28906
As many rounds and reps as possible in 16 minutes of:
9 Power Cleans (155/105)
12 Knees to Elbows
15 Box Jump on and Overs (24/20)
Rx’d + (185/125)
“Smooth seas do not make skillful sailors.”~African Proverb
6 full+8@ 155
6F + 1 @ Rx
Yesterday, January 4, 2016, marks my one year participation in CrossFit and I thought this an opportune time to thank all who are involved in assisting me to reach my fitness goals. I want to say thank you to Erik and Allison for being open to listening to the Holy Spirit and God’s provision when led to open CrossFit Murphy. Your drive and dedication to making CrossFit Murphy a great family environment and Christian-like atmosphere have helped numerous people meet the goals that they set out to achieve! Achieving and exceeding those goals and expectations is truly priceless. Thank you to all the trainers who continue to hold me accountable to my potential and help to improve form and efficiency of movements. These individuals include, but are not limited to, Jenni Irwin (My foundations leader), Matt and Ray, Sully and Erik. Thank you to my CrossFit family for being so absolutely amazing! God is good and I am blessed!
5 + 4 (135/KTW/24″)
6 full + 9 +12 +4 (105)
5 (135,KTE 2rd,V-ups 3rd)
6 full + 9 + 12 + 9 (185)
4 Full+9+12+11 (135)
5 full + 9 + 12 + 8
5 full + 9 + 4 @ 185
7full + 9/5
Happy 1yr Milissa! Thank you for being motivated and coachable! Continue to concentrate on health and wellness and you will continue to see improvement in all aspects… both inside the gym and out. You are certainly more fit than when you first started and I look forward to watching you crush comparable times and PR’s in the months to come!
5full + 9 + 12 + 10
6 full + 9 + 12 + 7 (95 / v-ups)