Congrats to Dallas & Joe for completing the Level-2 CrossFit Course!
Your 51 Family is so proud of you both!
May Giveaway
//We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun from May 1st- 31st! (*This offer excludes Memorial Day May 27th)
Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00 am
// This year we are supporting one of our member’s families battle with cancer
// For every $1 donated, 1 burpee will be given to a coach of your choice
// Please donate directly to her GoFundMe page
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person
// You can still sign up through Thurs. May 9th!! (t-shirt deadline has passed)
//Registration link is LIVE! Click here to register!
Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2
Saturday Bootcamp// 8:00- 9:00 am
Burpees for a Cause// 9:00-10:00 am
Saturday Open Gym // 10:00- 11:00 am
Workout of the Day
“Murph Prep” (40 min)
12 min AMRAP
200m Run
10 Strict Pull-ups
—Rest 2 min—
12 min AMRAP
200m Run
20 Push-ups
—Rest 2 min—
12 min AMRAP
200m Run
30 Air Squats
*2 Options*
#1 at bodyweight
#2 with 20lb/ 14 lb vest (advanced)
*Scoring: The 200m Run is worth 4 reps. Every 50m run is a rep.
*Repeat from May 1, 2023
*Number of Rounds each set: 5-7 rounds (1 rd every 2 min)
*Run: Try to keep the Run around 60-90 seconds tops.
*Rainy Day Option*: Indoor shuttle runs: Each 200m run would be 12 shuttle runs
where each rep is 25 feet down + 2 feet back (50 feet total).
*Push-ups: Similar to pull-ups, you should do short, fast sets to avoid burnout.
*Air squats: You can work reps off in steady sets. Move non-stop and be sure to breathe at the top of each rep.
“We cannot become what we want by remaining what we are.”
-Max Depree
