As a follow up to yesterday's post...think singlets Brock, singlets.

Since this is Irish’s last day before he and his wife move back east, some of you thought it would be a good idea to let him pick today’s WOD before hopping on a plane.  Well the dedicated member of our military did what anyone would expect and chose a hero WOD.  Best of luck to you and Ali and thanks for leaving us with this…

“Murph”

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

or

Mini “Murph”

Run 800 m
50 pull-ups
100 push-ups
150 squats
Run 800 m

Are Gut Bacteria In Charge? : Discovery News

Some of our young guns showing off their wheels during sprints.

Today’s WOD

Team “Murph”

In team’s of 2 complete the following:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

The pull-ups, push-ups and squats can be broken up any way you wish.  The runs must be completed together.  3, 2, 1…do work!

The free intro class is on today at 11:00 am. Bring a friend down to experience the fun!

Complete as a Team of 2

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

For time

Wrists aching, shoulders burning and blood rushing to the head-just some of the fun experienced during handstand holds.

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Don’t forget that we have our free intro class today at 11:00 am.  It is open to anyone new to CrossFit or new to our gym so invite your family and friends down to get a workout in and check us out!

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Tomorrow (2/28) is the last day to register for Sectionals for the CrossFit Games.  So if you’re still sitting on the fence it’s time to sign up and join us down in San Jose on March 27-28 for some fun!  They are still in need of volunteers for numerous positions (judges, registration, logistics, etc.) so if you want to check out the action and not have to pay the spectator fee click HERE.