July 4th schedule- 7:00, 8:15 & 9:30am Classes only- regular schedule on Friday!
GRIZZLY- “The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 105/155 M80/115
20 Pull Ups
KODIAK-22:00 AMRAP
400m Run
7 Thrusters 80/115 M65/95
14 Pull Ups
POLAR– 22:00 AMRAP
300m Run
7 Dumbbell Thrusters (light)
20 Ring Rows
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach
FOR FUN– 10 Weighted Hip Thrust
10 GHD Hip Ext
10 Plate Front Raise -Rest 2:00-
