Blog Search

Monday, May 6 CrossFit Workout of the Day

By: 0

Pre-order a Murph shirt! We’re taking on the annual Memorial Day challenge to honor the life of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005, on May 27.
Proceeds will be donated to the LT. Michael P. Murphy Memorial Scholarship Foundation.
Tank top: XS-2XL, $32.50
T-shirt: XS-4XL, $32.50
To order, stop by the front desk or email us your shirt preference and size. Orders are due Friday, May 10.
Columbus Circle:
Upper East Side:

Mobility: Struggling with mobility in the squat? This article from outlines flexibility training that can help.

Warm Up
2 rounds:
10 banded side steps
8/8 staggered stance deadlifts
10 walking lunges
10 goblet squats
5 duck walks

Back squat
90%, 2×2

Front squat
88%, 2×2

10 minute AMRAP
Front rack lunges (95/65)
Ring dips
Single-arm DB hang clean & jerk (50/35 – split any way)