2 rounds

1000 m run

15 Burpee Box Jumps

10000m ski erg

15 KBS

1000 m row

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

3 Rounds

25 Over the Bar Burpees

15 Push Press (115/85)

600m Run

Reminder: Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

Partner WOD

Cash In: 60/48 Calorie Bike

4 Rounds

40 Alternating DB Snatch 50/35

40 DB Reverse Lunges 50/35 (one DB)

Cash Out: 60/48 Calorie Bike

5 Rounds For Time:

5 Clean &Jerks (135/95)

400360m Row

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

MURPH BBQ

Please join us for our traditional gathering directly after our Murph workout this Monday. We will fire up the grill at CrossFit at 10am. Burgers, Pork loin and hot dogs. Please bring your drink of choice and a chair. If you would like to pitch in bring something to share or there is a small list of things on the whiteboard you can cross off. Friends and family are welcome!

Sign up for a Murph classes 7am 8am 9am 10am

They fill up quick

Partner WOD

20 Round’s For Time:

10 T2B

6 Deadlifts 185/135

10 Box Jump Overs