North Lee Crossfit

Monday’s are for naps!

June 3 Strength 12 min to find 3RM Thruster ... Metcon 21-15-9 Deadlift (225/155) Wall Ball Shots (20/14) Extra credit 3x20 Hollow Rocks

The road to nowhere is paved with excuses. - Mark Bell

June 2 Strength: Sotts Press 6x2, building ... Metcon: 3RFT 1000/800m Row 15 Power Clean (135/95)

There’s only one growth strategy: Work Hard. See you tomorrow.

May 17 Strength: Tempo DB Bulgarian Split Squats 3x8 ea leg, 3111... Metcon: Julie 20min AMRAP 7 Power Clean (135/95) 7 Burpees 200m Run Core & Cardio 5 Rds, 1 min Stations Alt DB Press Mtn Climber Pulls MB Russian Twists Ladders Rest 1 min

A truly amazing day honoring not only Lt. Michael Murphy, but all the men and women who have sacrificed their lives to give us freedom. We never want to take it for granted.

Welcome new member, Josh Howell!

Heat 2 underway!!

Come put in some work before the weekend! It’s a beautiful day!

Heat 1 - here we go...

May 13 Strength: Snatch Balance 3-3-3-3, building ... Partner Metcon: 20min AMRAP P1 completes: 15 Hang Pwr Clean (95/65) 15 Box Jump Over (24/20) 15 Push-ups P2: Max calories on Assault Bike Switch after each completed round. Score is total AB calories Core & Cardio: Partners! P1 completes: 10 DB Hang Pwr Clean 10 DB Front Squat 20 DB Russian Twists P2: Max calories on Rower Switch after each completes round. Score is rower calories.