Sunday “Murph” Schedule Update – Classes at 9 and 10am

Mar 12th, 2020

Category: CrossFit

Sunday “Murph” Schedule Update – Classes at 9 and 10am

#TBT – YuleFest 5k

 Schedule Update
CTX Friday 6am is cancelled this Friday and moving forward.  We will also be replacing the Saturday 9:30am CrossFit class with a 930am CTX class starting this week.

Sunday ‘Murph” Class Schedule Update
Weekend Schedule Update – No Parade this Sunday but we still plan to run run heats of “Murph.” We have changed heat/class times to 9 and 10am. Both classes will take place in Southie Green and will be led by Goose. The box will open at 8am for Open Gym throughout the day and will close at 11am. There will be no CTX class.

Warm-up
3 Min Bike

Then 3 Rounds:
10 Double Kettlebell Bent Over Row
10 Paloff Presses per side
10 Double Kettlebell Sumo Deadlift
1 minute Plank (ADV – on rings)
*Increase weight as able.

WOD
5 Rounds
1 Minute Bike
1 Minute Toes to Bar
1 Minute Sit-ups
1 Minute Kettlebell Swings 1.5|1
1 Minute Rest

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – GHD Sit Ups

Score= Total Reps