Announcements:

Road Closure(s):
Our street (16th) will be closed from 7am Tuesday to 7am Wednesday for re-surfacing.
Parking will be tough, but you should be able to find a spot next door or across the street, and if needed……Walmart.
Colfax will be closed Sunday May 20th for the Colfax Marathon.
An alternate route is advised if coming from south of Colfax

2018 Memorial Day Murph:
Day/Time/Details:
FREE CFLW Community Event
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE

Prep:
We will be doing Murph prep on Sundays for the next 2-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.


Warm-up:

Coaches Choice
Prep Complex:
2 Power Snatch + 2 Hang Power Snatch + 2 OHS
Warm-up to each of your working weights

Conditioning:

AMRAP 3min
18 Burpee Box Jumps, 24″/20″
18 Overhead Squats, 45#/35#
Max Calorie Row

-3min Rest-

AMRAP 3min
15 Burpee Box Jumps, 24″/20″
15 Overhead Squats, 65#/45#
Max Calorie Row

-3min Rest-

AMRAP 3min
12 Burpee Box Jumps, 24″/20″
12 Overhead Squats, 75#/55#
Max Calorie Row

-3min Rest-

AMRAP 3min
9 Burpee Box Jumps, 24″/20″
9 Overhead Squats, 95#/65#
Max Calorie Row

Score is total Calories Rowed

Rx’d+:
75#/55#
95#/65#
115#/80#
135#/95#