Bring a Friend to Murph!

Help us celebrate Heather Orth's 'Murph' Birthday WOD  tomorrow (Thursday, July 31st) and bring a friend along for FREE!!

friend
MURPH/SMURF (1/4 wod)

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Except for the run you can break out anyway you want. It's actually a really fun WOD (traditionally done on Memorial day - but Heather missed it this year)


**Friends will be doing SMURF (1/4) WOD or appropriate scaling

If they really love it and are interested in joining CrossFit, they can join us on Saturday too for an on-ramp class from 11-2pm!

We are also having our
NUTRITION 101 Class from 7pm-7:45pmThis is to prep us for the 30 Day Paleo Challenge starting AUGUST 1

anyone looking to step up their game, learn more about how to recover quicker and lose weight. This is the time to start up a new life style.

For the month of August we will have a competition on who can lose the most weight, trim some inches and feel healthier!


Don't miss out on all the fun tomorrow!