Workout of the Day 5/10/24

Lift Off

// Sat. May 11 from 8:00am – 10:00am
//Free Admission for all Spectators
//Come out and cheer on our competitors!

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)

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

Murph on Memorial Day
//Mon. May 27 from 8:00- 10:00am
//Click here for your heat time on Sign Up Genius

Lift Off // 8:0010:00 am// Doors Open at 7:30am
Saturday Open Gym // 10:00- 11:00 am

Workout of the Day
For Time (Target 14-16 min)
120/ 100 Calorie Row
80 Bench Press @ 115/ 75
40 Box Jump Overs @ 24″/ 20″

*Choose a rowing rep scheme that allows the cals to be completed in 8 min or less. (15+ cals/min for men; 12+cals/min for women)
*Bench weight should be roughly 40% of 1RM & should be completed the reps in 4-1/2 min. (18+ reps per min)
*Box Jump Overs should be completed in roughly 3-1/2 min (12+ reps per min).

Optional Arm Pump

For Time (10 min)

100 Barbell Curls
*choose load
Every time your break
2 Sets
5 Chin-ups
5 Barbell Ab Wheels***

***Barbell ab wheel demo video

It’s not about perfect. It’s about effort.”