Tuesday Open gym

Great work on MURPH yesterday everyone….you all made this coach proud!

I am taking those shorts in tomorrow to get screened….if you have something you want dragonfire put on then please get it to me today or by tomorrow am.

Gymnasty board for 1st 2 weeks of May….Keep up the great work!

MDM 2013- 2 pm gym will be open

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Why?: To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure)


*Wearing a 20lb vest or body armor

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

“Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team.”

I have his book in my office if anyone is interested in reading it.


Monday we are doing Memorial Day Murph but if you cannot make it then you can do it today or you can do sat wod. I can come in anytime after 12 on Monday if there is enough interest for an earlier wod- let me know.

A storm is coming!

OK, just a friendly reminder, If you put weight over your head and it doesn’t feel right, get rid of the weight. Don’t try to save the weight or you’ll end up looking like Mark.

When asked why he did this, Mark replied, you said the standard for the movement was arms locked out with the weight over your head. I guess if you not cheating you not trying. FYI, No rep!


10 mins of light clean and Jerks 95/65. I’m looking for clean technique, speed under the bar and solid landings.

CLEAN & JERK 155/100

PP Wed.- No JERKS allowed!

I am taking some shorts in to get screened next week that will have just the dragon logo (about 4″around) for the right front leg and CrossFit Dragonfire on them (on back for lulu shorts or wherever it looks best on others). The screen should fit any shorts (they will fit the speed short perfectly…haha). The color choice will be either black or yellow and cost to screen is
$9.95 per item. I will need stuff you want screened by Tues. of next week and they will be done next thurs.


4 rounds

10 Push Press A:135/95 B:115/75 – yes we can take from rack today (-:
50 double unders
10 deads with same bar weight as PP

Push Press is one dip one drive, legs locked at top of lift NO JERKS today!

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