Happy 60th birthday brotha!!! Warm up Cardio 3 mins :60 seconds each of: Bar Hang Hole sit Bicycles Dying bugs Hollow Rocks Push uos Sprawl Burpees PVC Snatch pro “Less than Randy’ WOD “ Tim” 60 power Snatches (55/75) 60 Lateral Bar Hops 60 Devil Dogs *Rx is straight thru chipper **Can break it up any way any how!! Suggestions— 4 Rounds of 15’s 3 Rounds of 20’s 6 Rounds of 10’s Or 30 Devil Dogs 60 Snatches 60 Lateral bar Hops 30 Devil Dogs

Warm up 3 mins bands: criminal, bow/arrow, etc 3 mins cardio 3 min AnYOyOooo PVC FRONT squat pro Bent Over Rows 4x6 WOD 3 Rounds of 20 Hollow Rocks 16 Front Squats (75/115) or (12@95/135) 12 pull ups Run 1 lap

OLYMPIC LIFTING TONIGHT AT 7 Warm up 3 mins cardio 2 mins band stretch: criminal, bow/arrow, downhill, row PVC Bar Play (bar only)- 2x :30 secs each of: Power Cleans Presses Squats Clusters 10 Push Aways WOD Almost Fight gone bad 1 min Each 4 Rounds of: Box Jumps KB Swings Thrusters Dying bugs Run 1 lap 1 min rest

Wednesday, May 27, 2026 Warm up Cardio 3 mins or run 2 laps Michael Phelps 6 mins EMOM 5 HSPU’s PVC WOD 16 mins AMRAP 2, 4, 6, 8,10, 8, 6, 4, 2, repeat… of: Power Snatches (65/95) OH Squats (65/95) EMO3M=10 Burpees

AWESOME Murph (Memorial) Day! Personal Bests and 1 under 40 mins! WHOOT WHOOT!!! The same young man celebrating his birthday. Happy 35th bday SHAWN, 5/26/91! Warm up 3 mins cardio Michael Phelps - - - - - - Together: 4 min AMRAP 4 KB Swings 4 KB High Pulls 2 Broad jumps then, Abstraction PVC Shoulder Presses 3x8 B-Day WOD - 5/26/91 age 35 5 Rounds of 7 Deadlifts (175/275) 7 KB Goblet Squats (35/53) Then, 35 Devil Dogs (35/50)

COME JOIN US FOR MURPH!!! Have a refreshment or two on us— no charge!!! MEMORIAL DAY - 9am (8:45 arrival) And 10:15am.Bring, family, friends any Ú all -No Charge!!! Congrats to Alexis and Lindsay for crushing the Mudder!!! What Murph Means: Every Memorial Day, something unique happens inside CrossFit affiliates around the world. People gather with a mission. Tape their hands. Lace up their shoes. Write names on whiteboards. And together, they take on Murph. For some, it’s t