miki

Strength – 15, 12, 10, 8 SA DB Bench & SA DB Bent Over Row *3sec lower on each rep 3rds – 8R/8L Half-kneeling Landmine Press (3sec lower each rep) Alt w/30 Band Face Pulls Then, EMOTM 10 8 Burpees 8 BJ (24/20) “Our happiness depends on wisdom all the way.” – Sophocles

FSQ – 2×5, 2×3, 3×1 Build by feel Then, For time: 30, 20, 10 T2B Alt Pistols “Principles have no real force except when one is well-fed.” – Mark Twain

Endurance Test! Max Meters or Miles in 20m Pick Bike or Row *Retest again in July “The greater our knowledge increases the more our ignorance unfolds.” – John F. Kennedy

BSQ – 2×5, 2×3, 3×1 Build by feel Then, Every 30sec for 10rds: 10 Wall Balls (20/16) *Compare to 10/28/22 “Not everybody trusts paintings but people believe photographs.” – Ansel Adams

5rds for time: 40 Double Unders 30 Step-ups (24/20) 20 KB Swings (53/35) “The most satisfying thing in life is to have been able to give a large part of one’s self to others.” – Pierre Teilhard de Chardin

Partners For Time: Run 1,000m (break up any way – one person working at a time) 50 Curtis Ps (95/65 – EMOTM 4 Burpees both partners – alternate each minute of Curtis Ps) Row 1,000m (same as run) “Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher

THANK YOU to our amazing GCF family for a great Memorial Day Murph turnout! What an awesome morning! BIG thanks to those who donated to help Niko get to Nationals! BIG thanks to our ridiculously talented cooking crew! BIG thanks to YOU – without you guys, we wouldn’t have such an incredible GCF fam! AMRAP …

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Memorial Day 7am RevFitness 8am CrossFit Everyone is welcome! Stay for friends and good food! Memorial Day Murph For time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 ASQs Run 1 Mile *Perform with a weight vest if able *Partition as needed “Freedom is never more than one generation away from extinction. We did not …

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For total time: 3rds – 20 Sit-ups 20 Burpee BJO (24/20) 20 Wall Ball (20/16) Rest 2m Then, (You pick one) 1 Mile Run 2k Row 100 Calorie Bike “There is no influence like the influence of habit.” – Gilbert Parker

6rds for total time – alternating: 10/7 Calorie Bike 7 HPCL (135/95) 1 Rope Climb 1m Rest AND 14/10 Calorie Row 7 HPCL (same bar) 1 Rope Climb 1m Rest “When in doubt tell the truth.” – Albert Einstein