ANNOUNCEMENTS

MEMORIAL DAY MURPH

On Memorial Day (Monday, 5/27) Hardware will be holding only three classes at 8am, 9am, and 10am. All three classes will be doing “Murph.” Although Murph is a distinctly hard workout, it is still a CrossFit class and a CrossFit workout, which means it can, should, and will be scaled for ALL LEVELS.

Memorial Day Murph is an opportunity to honor those who have died in the service of others. It is also a good reminder of the importance of community. We’ll be celebrating our Hardware community that morning too! If you are available, consider hanging out before/after you do the workout to support those who are working out. Free coffee will be provided by Ridman’s Coffee to prepare you and/or help you recover. Bring food to share with each other if you like!

*ALL OTHER CLASSES ARE CANCELLED ON MONDAY, 5/27.

CROSSFIT

PART 1

PERFORMANCE STRENGTH

Back Squat:

  • Find a 3RM Back Squat with a :03 Pause at the bottom of the first rep
  • -10% for 2×3 with NO PAUSE

FITNESS STRENGTH

Back Squat:

  • 3 x 10

PART 2

5 ROUNDS

400m Run

7 Thrusters (135/95)*

*Scaling Suggestions: 95/65 or 75/55

PART 3 / AFTER CLASS

Single Arm Kettle Bell Sotts Press: 3 x 3-8 each arm

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