Reminder: 4th of July Schedule

4th Of July Schedule

Group Class – All Levels Welcome – 9:00 a.m.

 In honor of our independence from the kingdom of Great Britain, we will be hosting a celebratory group WOD on at 9:00 a.m. on July 4th lead by Coach Diane.   At SFCF, we will be celebrating one of the legendary Crossfit WODs, Murph, which is:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  It was changed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound weight vest, this is a good time to bring it down.

Olympic Lifting Club

11 a.m. – 1:00 p.m. – Coach Diane

* Regular Schedule will resume on Thursday, July 5th