5/27/2019

AnnouncementsRemember the time that you signed up for to do today’s Murph is not the time that you should be showing up but the time that your heat is starting. Please show up a little early stretch out and get ready so that we can start each heat at their appropriate...

5/25/2019

AnnouncementsMemorial Day Murph times are 7AM, 8:30AM, and 10AM. Please let me know what times you are thinking of coming in so we can get heats set up accordingly! We will have the grill up and running as well so if you would like to stay and hang out you’re...

5/24/2019

CrossFit Adelphos – CrossFitWarm-upWarm Up 1 (No Measure)30 2-WAY ROLL OVERS 30 2-WAY BAND PULL APARTS 20 PVC GOOD MORNINGS 20 PVC SHOULDER PRESS 20 AIR SQUATS 15 PUSH UPS 15 SIT UPS **2 ROUNDS**WeightliftingPower Snatch (5×5 working technique and just...

5/23/2019

CrossFit Adelphos – CrossFitWarm-upWarm Up 4 (No Measure)3 Rounds not for time 15 banded face pulls 5 Burpees 10 Lunges 10 Sit Ups 10 Push Ups 10 Hollow RocksWeightliftingBench Press (4×5@70%, 1×5+@70%)MetconMetcon (AMRAP – Rounds and...

5/22/2019

CrossFit Adelphos – CrossFitWarm-upWarm up 3 (No Measure)20 RING ROWS 30 2-WAY BAND PULL APARTS 10 INCH WORMS 16 LUNGES (TOTAL) 15 SIT UPS **2 ROUNDS**WeightliftingDeadlift (3-3-3-3-3)Work up to a heavy 3 rep for the day. This does not mean go for a max. If it...