MONDAY Memorial Day All gyms, @crossfita1a, @crossfit305, @stirling_road_crossfit, are open 9am-11am. "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For Time: 1 Mile Run 100 Pullups 200...

SUNDAY 10 A.M. Reloaded 11 A.M. CrossFit #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean

SATURDAY 9 A.M. Reloaded (A1A Beach Wod) 10 A.M. CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #WOD #AMRAP #EMOM #Abs #Squat #Snatch

"Chippin' Away"50 Double Unders 50 Kettlebell Swings 53/35 40 Alternating Box Step Ups 53/35 40 Walking Lunge Steps 30 Toes To Bar 30 Deadlifts 115/73 20 Burpees over the bar 20 Ground to Overhead 115/73 10 Chest to Bar Pull Ups* 10 Thrusters 115/73

THURSDAY Skill Pick a skill, work with your coach for 20 minutes. Conditioning DM Intervals 14 (Time) 4 Rounds for reps: 60 seconds of work, 30 seconds of rest for reps of: Assault Bike Calories Double Unders Concept 2 Rower Calories Box Jump Overs 24/20* *Rx＋ = clear...

WEDNESDAY Weightlifting Strict Press (5-5-5-5) Use dumbbells. Attempt to go 5# heavier than last week. Metcon Regionals 3＋4 variant (AMRAP - Reps) 6 minute AMRAP: 100 Wall Ball shots 50 Pull Ups Rest to 8 minutes 8 minute AMRAP: 25 Air Squats* 15 Power Cleans 115/73...

TUESDAY Metcon EMOM 20 (AMRAP - Reps) EOMOM for 20 minutes: 25 Double Unders 15/10 Push Ups 5/3 Strict Pull Ups Max reps chest to thigh sit ups to 2 minutes Score is sit ups. Rest 5 minutes 4 x 400 meter run (4 Rounds for time) @ Goal Mile Pace, on a 4 minute clock....

This is what the start of week 2 of our #whole30 challenge looks like. Over 70 people strong getting killer results while eating amazing food. Next one starts July 11th. Eat good food, get lean.

Does nutrition make you #Happy? We're 7 days through taking 70 people through our @whole30 challenge... Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals! Ask your coach to...

SUNDAY 10am Reloaded 11am CrossFit