* Big day tomorrow!
1.) Bring a Friend (or a few) to any class on the schedule.
2.) Coach Jim’s Endurance class starts at 9:00am!
2 Sets of:
3 Snatch Grip Push Press (Behind Neck)
3 Overhead Squat
3 Press Under
3 Heaving Snatch Balance
3 Snatch Balance
Build to a 1RM Snatch in 25 Minutes.
5 Minute AMRAP of:
5 Muscle Ups
10 Cleans (155/105)
Thank you to all those who stepped outside of their comfort zone on Memorial Day to complete a hero WOD for Lt. Michael P Murphy. It was a great morning at Albany CrossFit. James began class by sharing the story of Murph and reminding us why we gathered that morning. Michael Murphy sacrificed his life for us. What else needs to be said? The man is a hero and the least we could do was complete one of his favorite workouts to honor him.
It was fantastic to see so many CrossFit families working out together. Babies being pushed in strollers by their mommas and children running the mile with their parents was an amazing sight. We even had a few On Ramp athletes attend and complete their first official WOD with us! We saw amazing performances. Chris D, Anthony M, and Brendan N completed the workout with 20# vests on to honor Murph. Kristin M was tough enough to run her miles in a 20# vest. Pure strength.
Murph did a great job with all the cooking and Diana did an amazing job capturing the event with her photography skills. Thank you Tammi J for the dessert! We can not thank the community enough for coming together, honoring Lt. Michael P Murphy and celebrating Memorial Day with us.