7 Rounds for time:
7 Deadlifts (225#/155#)
Long day, late night. (Rob you can go to sleep now that I have posted the results!) Clean pulls are really improving and many are generating a stronger finish, sending the knees back and really staying over the bar with the shoulders until the hip extension and shrug/pull.
If you haven't been checking the website daily then stop and do a 10 burpee penalty. Seriously do burpees, but first read the website. This weekend is Memorial Day and on Monday we have an adjusted schedule as well as the Murph hero WOD. Please read below under "Events" for details.
Friday we have the 2nd weekend of Regional action with Canada East (aka the Camille show), NorCal (aka Khalipa/Maddox/Barber Bromance region), and then a few others that are "Anybody's region" (aka South Central, Australia, Africa).
This Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.
For those unfamiliar with LT Michael Murphy, aka "Murph", go to the link above where you can read about this true hero and Medal of Honor recipient and what this classic CrossFit Hero workout is. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.
Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Come join your SRCF family on Monday!
- Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph for a scaled option)
- Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
- Please sign up on the whiteboard in the gym. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.
Regionals tickets and SRCF schedule:
Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark at the ShoWare Center in Kent and watch the competition.