Box open from 0900-1100 only
WODs start at 0900 & 1000
Memorial Day Murph
1 mile Run
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.
9 Min Rowing Time Trail
Work on Rope Climbs 10 min.
**CrossFit Stafford Nutrition Challenge Participants repeat performance WOD before time trial – Big Dripper
The Big Dripper
20 min AMRAP (use the same weights/scales as your initial submitted WOD)
In Teams of 3:
This CrossFit Stafford Group Ramp Up is for the available WOD times:
0500, 0530, 0600, 0900, 0945
1215PM and 1830PM only.
Missed the last ramp up and looking to attend a mid morning class? We have opened up a ramp up time this Thurs. May 23, 2013, 11am - 3pm.
This ramp up is opened to everyone and specifically can accommodate students looking to take advantage of the Student Summer Special AND parents who are interesting in trying CrossFit
this summer while your kids participate in the CrossFit Kids summer sessions.
All other WOD times are currently full. We anticipate opening some WOD times this summer with the military PCS cycle and will afford athletes the opportunity to move WOD times when spots in other WOD times open.
Email Coach Holly at CrossFitStafford@gmail.com with any questions.
Register online at May 23rd, 2013 Group RAMP UP Registration.
Who: CrossFit Stafford Athletes Only (Class Size = 15 - 1st Come, 1st Serve).
What: Snatch Mechanics Clinic with Coach Sean
When: Sat 15 June 11AM-1:30PM (2 1/2hrs)
Where: CrossFit Stafford
Why: To improve and ensure proper mechanics of the movement and correct plane of action.
How: Practice Application, Review and Assessment. (Proper grip, stance, position, and how to recognize faults in each)
*Athletes can sign up and reserve a spot online through their ZenPlanner account or send us an email*