Hey Old Cityzens!

I hope everyone had great weekend and are ready to put in another SOLID week of work.

Memorial Day Murph

“Murph” is one of CrossFit’s Hero WODs, honoring Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

We will be doing this workout on Monday, May 29th, with classes at 8am and 9:30am – limit 25 people per class. You can reserve your spot NOW in ZenPlanner.

The workout is as follows
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20lb/14lb weight vest
*Reps can be parsed out however you want.

If this looks daunting to you, you can scale the reps, run distance, etc. You might surprise yourself, too!


Let’s see what’s coming up THIS week..


Monday – Front squats, Devil’s press, and box step overs.

Tuesday – Heavy deadlifts with our final build up to our 1RM testing on Monday.

Wednesday – Long workout with toes to bar, wall balls, and running.

Thursday – Double strength with a snatch focus that includes some EMOM work as well as overhead squats.

Friday – Bench press 1 rep max day. Get after it!

Saturday – Partner workout with rowing and a barbell complex.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!