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.

SIGN UP HERE for MURPH so we can get a feel for class size!

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

Deadlift

  • Find a 3RM (pause 3 sec with weight 2” off the floor for the first rep)
  • Then -10% for 2 x 3 (NO PAUSE)

FITNESS STRENGTH

Deadlift: 3 x 10

PART 2

3 ROUNDS

20 Toes-to-Bar

30 Dumbbell Step Ups (50/35 to 24″/20″)

40 Double Unders

PART 3 / AFTER CLASS

200m Walking Lunge

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