Reminder – only AM RevFitness & CrossFit classes today! (5am, 6am, 7am, 8am, 9am, 12pm – open gym 10am-12pm). No 3:30pm, 4:30pm, 5:30pm. See you Saturday for MURPH too! Don’t forget to sign up! AMRAP 12 Devil Press (by feel – go lighter if you’re doing MURPH) – 3, 6, 9, 12 1-Arm DB OH

Don’t forget to sign up for MURPH on Saturday – doing the workout straight through or partitioned. First 2 heats – straight through, last 2 heats partitioned. And yes, we will still have 7am RevFitness! EMOTM 10 Odd – 100ft Sled Push (3/2) Even – 15 Swings (53/35+) Rest 90sec EMOTM 10 Odd – 10

BSQ 5×6@65-70% Then, 4rds for time 10 HPSN (95/65) 200m Sprint “Courage is grace under pressure.” – Ernest Hemingway

Saturday’s MURPH WOD will have 4 heats – 8am, 8:20am, 8:40am, 9am. The first 2 heats (8am & 8:20am) will be an “unpartitioned” version of MURPH, or straight through. The second 2 heats (8:40am & 9am) will have the ability to partition reps, or break them up in sets. All other details in class. Don’t

MURPH on Saturday! Stay tuned for details on heat times and schedule. NO Friday PM CrossFit classes – 3:30, 4:30, 5:30pm. 6min Stations – 1min rest between – 2rds through Station 1 10/7 Calorie Bike Strict Press (95/65) – 2, 4, 6, 8… Station 2 200ft Farmer Carry (53/35+) Navy Seal Burpees – 2, 4,

Day 3 Pull-up/Shoulder Strength AND 1 week until MURPH! AMRAP 15 20, 15, 10 Barbell Front Rack Lunges (95/65) 10, 15, 20 KB Swings (70/53) 3 Muscle-ups after each round Then, 5x1min Plank Hold (weighted if able) “Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – Dalai Lama