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Memorial Day “Murph”

Enjoy this WOD on your own today if you feel like you need to get one in!


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Post your time to comments!

Setting goals

Denise coaching and cheering for Heather

We had some good competition and cheering in the 430 class last night, well done people!


The goal board is up! It’s over the tires in the gym. I’d like everyone to look at their current state of health and fitness and set a goal. Just saying, ‘I want to feel better’ is all great, but let’s get a little more specific. For some or most of you it could be ‘I want to better my mobility and feel comfortable in a squat or squatting. Or I want to feel comfortable in an over head squat position. Some of you came in not knowing you wanted a pull up or whatever and now you want to do this or that lift, etc. I see a lot of you getting close to a pull up, some of you are already lifting pretty heavy. Way to go! Think about it this weekend, come in on Tuesday and put it on the board. I’d like to see a 1 month and a 3 month goal from each of you. Anything longer, it gets hard to be specific and keep track of. If you need help thinking about a goal ask one of the coaches, we’re here to help. I want everyone’s goal on the board! Having it public for everyone to see helps motivate people, and allows others to support and hold you accountable. It’ll also keep you athletes from slacking off!




For time:
135 pound Clean and Jerk, 30 reps


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or PVC as needed.

Post time, load, and thoughts to comments

Memorial Day Weekend

We will be closed Saturday and Monday for Memorial Day Weekend. Regular schedule starting back on Tuesday. I thought long and hard on this, looked what other CrossFit gyms were doing and this is what I decided. If you need a workout I will post one on Monday or you can submit your complaints in the comment section.

Just a heads up, next Saturday June 2nd the WOD will be ‘Training Hill for time’. We will meet at the gym at 9 and make our way down into the canyon by 915. I would love to see as many of you as possible, maybe even with family or friends.

Get out and enjoy your holiday weekend!



5 X 250 meter sprint row

rest as needed between rounds

Post fastest and total time from all 5 sprints to comments along with any or all complaints

3 minute challenge?

We’re going to do some heavy front squats today. We need to make sure we can get ourselves into proper position before we start working with weight. So, we will be spending a little bit of time working on our flexibility. Oh, and we will start with a 3 minute challenge, 3 minute hollow rock!


Front Squat

5-5-5-5-5 reps

Share your heaviest front squat load and thoughts here

Paleo Nutrition


Zack is going to a movie viewing of:  ‘In Search of the Perfect Human Diet’  this Thursday at Mayberry Athletic Center in Reno at 8pm. There will be a Paleo potluck and Q & A with Robb Wolf afterward. Check in with Zack if you want to go, car pooling encouraged.



100 ring rows

100 ring push ups

not timed


Tabata Sprints

Connect here!


Me & Rosie at Symbiosis


the Eclipse Stage at my brother's Festival


We had a great time, with some good music, incredible art, amazing people, and unbelievable people watching. It was a lot of hard work for a few days but definitely worth the time. Now I’m ready to get back to my line of work.



Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

WOD from 120518

WOD Demo with CrossFit Hampton Roads – video [wmv] [mov] [HD mov]

frustration and focus

Brit focusing on her Turkish Get Ups after being frustrated.

Some of you are about 4 weeks in to CrossFit and feeling great! Awesome job to you! Others may be feeling frustrated on different workouts because the movements can be difficult, or because they feel like they should be doing more or better. I can’t say that any of you are doing bad. I am seeing results in movement alone in each athlete that has been in the gym for the past few weeks. Even those folks that are coming in 2-3 days a week are seeing great results. All I can tell you is to keep coming, it takes time. I know you’ve heard it before, but its true, no one is perfect. Focus on what you are doing and what the goal is for each days WOD, do your best and you’ll be surprised with the out come.



AMRAP in 5 minutes of

5 Dead Lift

5 Hang Clean

5 Push Press

2 minute break between rounds

3 rounds

Zack is in the house!

I will be helping my brother out at the Symbiosis Gathering Pyramid Eclipse Festival for the next few days and Zack will be holding down the fort. Zack has some good things planned over the next few days. Don’t miss me too much, enjoy!


I would have posted a picture of Zack but he’s always working out with me so I don’t have any.



5 minutes jump rope practice

5 minutes pull/kip/butterfly practice


50 double/single skip jump rope

10 pull ups

5 rounds, not for time

Thoughts and comments

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