Summer programs start Monday! Can you believe another school year is over already? Congrats to the graduates of 2013. Now go get a job and be a productive member or society.
100 Hang Clean and Jerk (135/95)
Run to railroad tracks and back
In alternating sets of 10, one buddy will C&J. If you cannot complete all 10, the waiting buddy will do 10 burpees each time the bar hits the ground.
200M run every 3 minutes that the C&J is not completed starting at 6 minutes.
Summer Strength and Conditioning sessions start monday! If you haven't done so already, get registered! We're running out of space, and you're running out of time!
I went to the Dr. with my wife today and found out I'm having a daughter. This is obviously God's sense of humor coming out as he punishes me for my wicked past... it brought on a sense of bewildered amazement as I somehow transitioned from "some guy with a kid on the way" to a "Dad".... and it's absolutely terrifying.
So in an attempt to ensure my family is fed, we need your help. I need to get everyone who is missing out on a community, who needs a friend, who needs to lose weight... people who are lonely, lost in faith, or need a challenge... I need the community to help us out and get inside this gym.
So for the month of June, if you bring in someone and they sign up for a month, you get 20% off June. If they sign up for three months, you get 40% off June. You can take the whole discount, or you can split it. Can you help me help this town?
Yesterday was AWESOME! Great job to the athletes, and a thank you to all of our support peeps. We finished the workout with some awesome bacon wrapped peppers and dogs, and enjoyed taking over a chunk of parking lot for a few hours. Now? It's a short week. Enjoy it!
20 Min AMRA
20 DL (75/45)
20 PP (75/45)
Being a vet, and born of veterans, and pretty much surrounding myself with veterans, there is a poignant feeling around memorial day each year. This Monday, we celebrate our freedom by remembering those that have fallen protecting what we have.
This is a workout named after Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005; but it is a day to remember all of the fallen, all of members of our military, and all of our forces that are still stuck in some cesspit, sand hole, or equally crappy place around the globe while their families and friends continue life here without them. Freedom is not free.
Monday, in rememberance of my brothers and sisters at arms, CrossFit Granbury will be closed. We WILL, however, be at Granbury City Beach at 5:30PM to complete Murph, eat some food, and spend some time celebrating the life we do have
Be motivated. Take advantage of every moment God has seen fit to give you today, and do something with it!
13 minute AMRAP
8 Deadlifts (155/100)
10 bar hops
4 TGU (35/22)
Dedication. That's a serious word. To complete a task beyond your level of motivation, to continue down a path because you know it's the right thing to do, not the easy thing to do... Sometimes you've got to ask yourself, are you dedicated? Find that spark, cling to it, and become something better than what you were yesterday.
Our prayers go out to the folks in Oklahoma.
1 Peter 5:9-11
Resist him, standing firm in the faith, because you know that your brothers throughout the world are undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. To him be the power for ever and ever. Amen.
100 double unders
30 Shoulder to OH (155/100)
30 Stationary lunges, bar in front rack (155/100)
The Spartan is done. Most of us have some cuts and bruises, but the course was a blast and we had a great time. Awesome job to the entire crew for representing CFG the entire weekend, ya'll are great!
So what's next? Memorial Day! 530PM next Monday. See you there!
Bench Press - 5X5 (60%,70%,80%,80%,85%)
10 KB Snatch
It's on. We've got one last class tonight at 5:30PM, then we're headed to Burnet for the weekend. Need a ride? Need a place to stay? Now is the time to say something!
Otherwise, we'll see you tonight, at the race, or next week! Awesome job to everyone this week!
Each minute on the minute for 30 minutes:
1 Burpee, 1 Clean (135/95), 1 Pullup