Announcements

Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Friday Murph Schedule: 5am/830am/5pm. 30 person classes!

NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be.

CrossFit VU – CrossFit

Warm Up

2 min cardio

3 rounds

5 BB Goodmornings

5/5 elbow punches

5 push press

5 RDL

5/5 Samson

Review BB Movements….build to workout weight

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
15 min cap

Scaled/Masters

5 rounds for time

9 DL (115/75)

6 HPC

3 S2O