If you need to make any changes to your May membership, email me at crossfitmv@gmail.com by April 29th. Starting May 1, WODs will be emailed directly to current members and the private FB group will have only current members. This is not an easy decision, but my business IS my programming and it’s unfair to paying members that those not paying have access to this.

We will continue to loan out equipment and starting in May we will include barbells to the list of things available. More info on that to come.

WOD with me tomorrow at 4:30pm!

Murph social distance training

Be sure to do your 2 mins of cardio and mobility before joining, then we will quickly warm-up and WOD

Join Zoom Meeting
https://us04web.zoom.us/j/77186192474

Meeting ID: 771 8619 2474

WOD:

Option 1:

10 Rounds (Lil Murphy)

200m Run (250/200m Row, 1:00 Bike, 12 Burpees, 40 Mt Climbers)

1 Round of “Cindy”

*”Cindy” – 5 pull-ups, 10 push-ups, 15 air squats*

*use our pull-up hack video on the FB page for ideas if you don’t have a pull-up bar*

Option 2:

4 Rounds

40 Squats

40 Plank K2E’s (each side)(video)

400m Run (500/450m Row, 25 Burpees, 100 High Knee Jump Ropes *video*,2:00 bike)