Wednesday 1.18.12

30-25-20-15-10-5 unbroken reps for time of:

KB Swings
Ab Mat Sit ups

Strength: Bench Press 2-2-2-2-2-2-2-2-2-2 @ 80 % resting 60 seconds between sets.

Rob Orlando on today’s strength- video [wmv] [mov]

CrossFit – Highlights from the 2011 Games

Confused about Paleo? Try this easy to follow flow chart

MWOD-Baby Mommas, Double Unders, Bladder Control, and a Little Bit of Pee?

CrossFit Murphy will be offering yoga with well known instructor Rachel Sylvester from Blue Moon Elise.  This 3 week intro course will be offered on Wednedays starting today, January 18th at 5:30 pm.  This will take the place of the 5:30 WOD on these days.  

“When you lose, you’re more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything.”~Venus Williams


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