MONDAY 052316

AaronCrossFit

IMG_6891
MONDAY 052316
Happy Monday! This coming Saturday, May 28, is our annual Murph hero WOD and barbecue. If you haven’t done Murph before, this is a long workout with many scaling options so it’s achievable for everyone. We will start the workout at 7a.m. so we can get the work done before the heat settles in for the day. If you want to wear one of our weight vests, they’ll be available on a first come, first served basis. And if you will be rowing or riding the Air Dyne instead of running, please sign up on the whiteboard in the gym. Kids who want to participate will be able to as well — they’ll wait for Coach Rachael to finish so they can be supervised. Murph is also a great event to bring your friends to, so they can try out a CrossFit WOD and get introduced to our supportive community. If you are bringing a friend, arrive early so they can sign the waiver paperwork. Our dropin rate is $25 and includes a T-shirt.
Following the WOD we will have our potluck barbecue to celebrate!

SWOD
Shoulder Press (10-5-5-3-3-1-1-1)

WOD
FIT: Metcon (Time)
With a partner. 10 Rounds:
– Row 150m
Rest while partner rows
Rx: Metcon (Time)
With a partner. 10 Rounds:
– Row 200m
Rest while partner rows
SE: Metcon (Time)
With a partner. 10 Rounds:
– Row 250m
Rest while partner rows