Monday, August 31, 2026

Warm Up

As Posted

Skill/Strength

2 Rounds 

-50m High Knees

-50m Butt Kicks

-1 Min Unbroken Plank

-1 Min Bar Hang Hold

Conditioning

Crossfit's Kelly

5 Rounds 

-400 m Run

-30 Box Jump 

-30 Wall Ball Shots 

Group Cash Out

TABATA 

-Deadlifts

Wednesday, August 26, 2026

 Happy Birthday Daniel B.!!!!

Excited to Celebrate YOU!!!

Daniel's Birthday Warm Up

Stretch

-8 Burpees

-29 Leg Lifts

-83 Jumping Jacks

Daniel's Birthday WOD

-1 Mile

-100 Push Ups

-200 Pull Ups

-300 Squats

-1 Mile

The "Murph" WOD is a famous CrossFit Hero workout done to honor Navy SEAL Lieutenant Michael P. Murphy, who died in Afghanistan in 2005. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run, ideally finished while wearing a 20-pound weight vest.

Strategy and PartitioningRx standard: Completed with a 20-lb vest (14-lb for women), doing all reps straight through (unpartitioned) if you are elite.

Partitioned (common): Break the middle block into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (the "Cindy" rep scheme) to save your muscles.

Scaled options: Drop the weight vest, reduce the run distance, or use band-assisted pull-ups.

Monday, August 24, 2026

 Happy Birthday Daniel C.!!! 

Excited to CELEBRATE YOU!!!

Daniel's Birthday Warm Up

Stretch

-8 Pullups/Rings 3X

-11 Push Ups

-67s Bar Hang Hold

*Repeat if Time Allows

Daniel's Birthday Run

-1967m Run

Daniel's Birthday WOD

-59 DB Bent Over Rows

-59 DB Glute Bridge

-59s Plank

-59 Sit Ups

-59 DB Tricep Extensions

-59 DB Cactus Arms

-59 DB Bench Press

Wednesday, August 19, 2026

 Happy Birthday Vaughn!!!

Excited to Celebrate YOU!!!

Vaughn's Birthday Warm Up

Stretch

Light Jog

-8 Burpees

-23 Push Ups

-86 Mountain Climbers

Vaughn's CrossFit Fabulous Forty Birthday WOD (slight modification)

-40 KB Goblet Squats

-40 KB Sings

-40 Burpees

-40 Box Jumps

-40 Toes-to-Bar

-40 MB Toss

-100m MB Run After Each Move!!!!

Vaughn's Birthday Run

-1986m Run

Monday, August 17, 2026

 Happy 47th Birthday April!!!
Excited to Celebrate YOU!!!

April's Birthday Warm Up

Stretch

Light Jog

-8   Mountain Climbers

-18 Sit Ups 

-19 Leg Lifts

-79 Side-to-Side

April's Birthday Run

-1979m Run

April's Birthday TABATA WOD

-Squats

-Rings

-Push Ups

-DB Curls

-Good Mornings

-Wall Sit

Wednesday, August 12, 2026

Warm Up

As Posted

Skill/Strength

2 Sets of TABATA

-DB Push Press

-DB Bench Press

Conditioning

20min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Wednesday, August 5, 2026

Birthday WOD

Warm Up

Stretch

-200m Light Jog

-8 Burpees

-Accumulate 1 Min Bar Hang

Birthday WOD

-58 KB Swings

-58 KB Deadlifts

-58 KB Lunges

-58 Alt. KB Clean

-58 BP G2O

-58 BP Step Ups

-58s BP Wall Sit

-58s BP Farmers Carry

Birthday Run

-1968m Run

Monday, August 3, 2026

Warm Up

Stretch

150m Shuttle Run

-5 Inch Worm Push Ups

-25 Mountain Climbers

-30s Sampson Stretch Each Leg

*Repeat If Time Allows

Skill/Strength

TABATA

-Push Ups

Conditioning

3 Rounds for Time 

- 20 Box Jumps 

- 15 Thrusters