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Now that the kids are out of school, our supervised childcare is going to be really busy. Moms & Dads, please remember to save a spot for your kids by using our RSVP system for them, as well as yourselves.
If you’re bringing older children who can safely and calmly sit outside the childcare room on the couches, don’t reserve a spot in the room for them. For the safety of the children and the sanity of the supervisors, we are limited the room to 10 children.
We’re starting a new strength cycle this week. We’ll be working on the following 4 lifts:
- Strict Press
- Squat Clean
- Power Snatch
We’ve had a large number of new members join over the last few weeks. Please make them feel welcomed by introducing yourselves and including them in your pre & post workout conversations!
Click on the picture above to see this week’s WODs!
There were so many great things that happen on Monday at CFL! It’s impossible to pick one as “The Highlight” but this picture comes pretty close! Best Murph ever at CrossFit Lanier! Thanks to everyone who came out and suffered for those who sacrificed everything for the freedom we enjoy! Thanks for everyone that helped make this an awesome event! Thanks for coming out to support your loved ones! Thanks for bringing food to share and most of all; Thanks for being a part of this amazing community we call CrossFit Lanier!
CrossFit Lanier is honored to be hosting The Murph Challenge, for the 5th consecutive year!
Each year, on Memorial Day, CrossFit Gyms all over the country honor the brave men and women who gave their lives while serving in the country’s armed forces.
In particular, we focus on the sacrifice of Lt. Michael P. Murphy (Murph), of Patchogue, NY, Medal of Honor recipient, who died in Afghanistan, on June 28th, 2005.
The Murph WOD is:
1 Mile Run
300 Air Squats
1 Mile Run
(with a 20# vest or Body Armor, if desired)
Partition the pull-ups, push-ups, and squats as needed. We will offer scaled versions of Murph to fit every fitness level.
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.
We’ll open our doors at 7:00am and plan to start the first heat at 7:30am sharp. We’ll start additional heats as needed every 30 minutes. If you’ve never been to CFL for Murph, you’re in for a real treat! The sense of community and support is overwhelming. Feel free to invite your friends and family to this awesome event!
We will also be hosting a cookout after the WOD. CFL will provide Hamburger Patties, Hot Dogs and condiments. Protein will be ready to serve by 11:30am. Please bring a side dish or dessert to share.
Please use the RSVP system to reserve a spot in a heat for yourself.