715 Monday May 26th, 2014

Today CrossFit Kenmore Members have the opportunity to celebrate with veterans from around the area by doing the WOD 'Murph' with them.  Team Rubicon is a non-profit organization who will be hosting an event with us to Celebrate Memorial Day. 

Schedule of Events for the Day. 

8:45 - Show up to the Gym, if you've never been here before you need to fill out a waiver.



9 am - Group Warmup and Stretch



9:20 - Start WOD:  Your choice of  'Murph' 

-Run 1 Mile -100 Pulluops - 200 Pushups - 300 Squats - Run 1 Mile




-or- 'Murph' Scaled.

- Run 800 - 50 Pullups with a Band - 100 Rollup Pushups - 150 Air Squats - run 800



10:30 - Meat starts going on the grill



11:00 - Hopefully everyone has finished and you can dish up



11:30 - Mayor David Baker on the Memorial Day Holiday



12 till whenever - hang


Great Job today, Trevor with the win for Rx Guys - 38:26, Scott B. with the win for body armor : 50:00 flat, and I think Corre took it for the girls with 48:11 but we still need to confirm the Rx.

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