Announcements
- Murph this Friday!! Get ready errrrrbody! We will be finishing this week in style. We have abbreviated the day's schedule to ensure that everyone gets a shot at performing the workout regardless of your schedule. Please refer to front desk and make sure to sign up in advance. If this is your first Murph GET EXCITED. We have a bunch of alternative workouts to ensure that everyone has a great experience. Don't be a sissy about it.  Side note: I don't know if anyone has ever done it but doing Murph by yourself sucks ass. Make sure you're signing up for classes that are full of fellow Crossfitters. It makes life way better, I promise. 
- We will be closed Saturday May 27th and Monday May 29th. Enjoy Memorial Day!

Warm-up

6 Minute AMRAP
10 single leg glute bridge (l/r)
10 Clam shells
10 air squats (slow descent)

4 Minute AMRAP
10 no ambit sit-up
10 back extension

Strength
Every 2:30
Back Squat
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%
Break: 5 minutes
Front Squat
1x5 @ 60%
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%

Conditioning
4 Rounds: 
Every 2 Minutes
15 box Jumps
in remaining time: AMRAP of wall balls