Murph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be more than 25 people in each heat but will give us a rough limit on athletes. You, as a MEMBER, MUST register for a time slot. REGISTRATION IS NOW OPEN on 5/30 for the heats. 

CrossFit ATR – CrossFit

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1.) 1 Round (0:00-8:00)

– 2:00 Machine of Choice

– 30’ World’s Greatest Stretch (Super Lunge)

– 30’ Quad w/Reach

– 30’ Knee Hug to Inverted Toe Touch

– 30’ Hip Cradle

– 30’ Hamstring Scoops

– 30’ Walk on Heels

* With whatever time is left, brief E.S.D and allow athletes to prepare.


Metcon (AMRAP – Rounds)

2.) BURN

Every 6:00 for 30:00: (8:00-38:00)

– 200M Run

– 8 Double DB Hang Power Cleans (Recommended: 35/25)

– 10 Double DB Push Press

– 12 Alternating Stationary Lunge w/DBs (Farmers)

– 200M Run

* See workout notes below.
* Allow 4:00 for athletes to transition to adaptation.


3.) (42:00-45:00)

Minute 1: :20 Lizard + :20 Half Kneeling Hamstring (R)

Minute 2: :20 Lizard + :20 Half Kneeling Hamstring (L)

Minute 3: :20E Rig Assisted Calf Stretch


E.S.D. Notes:

This is a little twist on some continued “Murph” prep. Wear a vest if you plan on wearing a vest for “Murph” and HAVE FUN! The goal would be to finish each round <4:00 to allow at least 1:30-2:00 REST for each interval. Start your first run off at your mile pace, then push your final run a little quicker than you started.