06/04/2014

10

Rich Froning @ the CrossFit Games 2012

Rich Froning @ the CrossFit Games 2012

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Metcon (No Measure)

Skill:
4 rds
25 Back Extensions
30 sec. Plank Hold

Summer Camps for Ages 5-18

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CampFlyerWe will be having several summer camps for kids from ages 5 to 18! If your kids are interested in trying something new or if they have been doing CrossFit for a while… sign them up! Our coaches are qualified and experienced and have age appropriate activities planned!

View the Summer Camp Flyer!

PRETEENS: (Ages 10-13)

  • Date: June 16-19
  • Time: 2pm-3:30pm each day
  • Cost: $100/wk ($90 w/ membership)

TEENS: (Ages 14-18)

  • Dates: June 23-26 AND July 14-17
  • Time: 12pm-2pm each day
  • Cost: $100/wk ($90 w/ membership)

KIDS: (Ages 5-9)

  • Date: July 7-11
  • Time: 10am-11am
  • Cost: $60/wk ($50 w/ membership)

Download the Registration Form and either scan it and email it to crossfitmayhem@gmail.com or bring it by CrossFit Mayhem (41 S. Cedar Ave, Suite A) during our business hours (6am-9:15am, 2:15p-8:15p).

06/03/2014

15

Gilligan and his 48" box jump.

Gilligan and his 48″ box jump.

Back Squat

4×4 @ 80%

Metcon (Time)

8 rds
8 Burpees
8 Box Jumps (24/20)
8 Thrusters (95/65)

06/02/2014

13

Zach in the Haunted Half 2012

Who is that guy?

Metcon (Time)

For Time:
Run 300m
20 Power Cleans (185/115)
Run 300m
20 Power Cleans (155/105)
Run 300m
20 Power Cleans (135/95)
Run 300m
20 Power Cleans (115/75)
Run 300m
20 Power Cleans (95/65)

- 40 min Time Cap -

05/30/2014

11

Rich-HSPUMetcon (Time)

100 Double Unders
50 Burpees
40 Power Cleans (95/65)
30 HSPU
20 Muscle Ups
30 HSPU
40 Power Cleans (95/65)
50 Burpees
100 Double Unders

05/29/2014

6

Jimmy_pullupsMetcon (Time)

10 Rounds
Row 250m
10 Toes to Bar
Rest 30 secs

Metcon (No Measure)

Skill:
5 Rounds
20 Back extensions
10 Goblet Squats (1.5/1)

05/28/2014

7

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

20 mins
Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)

Back Squat

3×3 @ 70%
3×2 @ 80%
3×1 @ 90%

05/27/2014

7

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Reps)

5 rds
1 min Max Row (calories)
1 min Max Sit ups
1 min Max Double Unders
1 min Rest

Metcon (No Measure)

Skill:
Muscle Ups

Memorial Day “Murph”

6

Lt. Michael P. Murphy

Memorial Day Hours: 9am-11am

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

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”. From here on it will be referred to as “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.

05/24/2014 – Saturday Off Site Workout

3

saturday-smWe will be hosting a Level 1 this weekend so the workout on Saturday will be off site.

LOCATION: TTU Track

TIME: 9am

Memorial Day Hours:

We will also be open on Memorial Day for limited hours.

We will be open from 9am-11am.

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