May 21, 2022
    by Alex Etzen


    For upcoming Events
    Take a look at the Events page on
    List view –
    Month view –
    Murph Shirts!
    – The blank shirts are in the gym.
    – Pick the blank shirt you want.
    – Fill out the sheet.
    – Put the shirt and sheet on a hanger.
    Sign Up for MURPH is open!
    Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are:
    10:00am (with childcare)
    BBQ at 1:00pm (with cornhole tournament)

    XS CrossFit – General CrossFit


    3 rounds NFT

    5/5 3 second pause Samson stretch

    15 Bootstrappers

    5 squat jumps

    Overhead Squat (1-1-1-1-1)

    Front Squat (1-1-1-1-1)

    Back Squat (1-1-1-1-1)

    Try to increase load for all 15 sets

    Split Jerk Press + Split Jerk Push Press (8 x (1+1) build)