Wednesday 1.11.12

One round consists of:

1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups

5 rounds for time:

Strength: Back Squat 3-3-3-3-3

We do apologize for the website being down.  We have been working diligently to get it back up.  Thank you for your patience.

WOD with GOD

Franks Strength-Video

Rich Froning Jr. prepares for the CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Paleo-friendly tips for carb-lovers

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!

Schedule Changes effective today:

8:15-9:15am CrossFit WOD-This will take the place of the 9:00am WOD.  Saturday will stay normal schedule.

Tuesday/Thursday 6:00am will be discontinued until further notice.

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”~George Matthew Adams

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