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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
V1 Less than a year of CF

800m or 1 mile run

10 RFT

5 pull ups

10 push ups

15 Squats

800m or 1 mile run

V2

Run mile

20 RFT

5 pull ups

10 push ups

15 squats

V3

run mile

10 RFT

10 pull ups

20 push ups

30 Squats

run mile

**V4 Newer athletes

run 800m

10 RFT

5 pull ups/ring rows

7 push ups

10 Squats

run 800m

**Hard 40min Cap**

**reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins.

Scaled can be done any way. play your strengths and weaknesses properly.