Check the link below to read all the info!
MONDAY MARCH 11TH AT 6:30PM
The Worlds Fittest Man!
I had an amazing time at CrossFit Mayhem, and want to send a special thanks to the entire staff. What an amazing group of people. I can't wait to get back and share all my new found knowledge with everyone! Changing lives-2013.
Not only a great athlete but lots of passion for the sport. We love his heart! As we say at Cross 18 " It's All Heart From Here"
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
50 Thrusters 45/30
Vote On Your Skill for the skill WOD then:
5 Rounds for Time:
-2 Rope Climbs
-50 Double Unders
-5 Muscle Ups
On Saturday The Marine Corps will be 237 years old, Happy Birthday Devil Dawgs! With every Marine Corps Birthday, there is a BALL. Kind of like a medicine ball, right?
On the other hand, Sunday is Veterans day. What does this day mean to you? On this day in 1918 World War I Commenced. We now recognize the day as a "Thank You" to our veterans. We are forever grateful of the sacrifices our young men and women and their families have made over the years. Having served two combat tours myself, I am especially thankful to my fellow brothers and sisters of my time, and the many before me.
They gave us the opportunity of life, liberty and pursuit of happiness. I ask you to please join me on Friday November 9th at 5am to complete our Hero WOD of the day. If you have a weighted vest, please bring it! When the WOD gets tough, we will remember all those before us and know pushing ourselves a little further and a little harder is diminutive compared the ultimate sacrifice that has been paid.
Rain, Snow, Sleet, Zombie apocalypse or Volcanoes will not stop this event. There will be a large portion completed outside. Please dress appropriately.
On top of our WOD I am personally guaranteeing our facility will complete 6,632 Air Squats in remembrance of our fallen angels in OIF/OEF before Midnight on 11/09/12.
I will return around 7pm that night and finish out any amount of Air Squats that haven't been completed by Midnight. Please feel free to stop in and do 1, 50 or 1,000 in remembrance!
2-3 Min Rest Between Sets.
Use Weight from Skill Progression Reps.
Fridays Filthy Fifty....
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions-GHD
50 Wall ball shots, 20/14 pound ball
50 Double unders
Great work this week. We have a bunch of new faces and were excited to have all of you! There are a lot of great things to come for us all. Remember to do our mobility drills on our own time as well. Tomorrow we have our open gym and Olympic Clinic with Greg from 8-11 a.m.
We added a few additional classes this week. Any thoughts or feedback on your thoughts of the schedule?
Also, Remember to encourage your friends to take advantage of our awesome unlimited special that goes only until the 15th of November.
Trick or Treat is this weekend. Be safe and watch out for all the sweets! Our November 24 day challenge is going great so far. Everybody is doing really well. We have one member who has lost 10 pounds already during his first few days, thats awesome! All members need to take a moment and step on the scale when they come in during your next workout. Afterwards, stay off of it until the first of December. We will track every month the weight we lose together.
Keep up the awesome work crew. You all are awesome!
CLEAN AND JUMP
5 ROUNDS FOR TIME:
8- 135/75 # CLEANS
10- 30" BOX JUMPS