Week 4 - "Murph" Prep Challenge

Make sure to show up for class on Friday, as Friday will complete all of your “Murph” Challenge for the week. If you would like to add additional days this week to make up for not being here Friday, please do.

Friday Class WOD & “Murph” Prep

“Barbara”

5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest

Week 3 - "Murph" Prep Challenge

The Countdown continues!!!

Six Weeks From “Murph”

Week 3 “Murph” Prep Challenge

Complete the following work within One Day
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
400m Run
**Add vest as needed**

Try to accumulate 3-4 Rounds by the end of the week!

Barbells and Beer 2019

Join CrossFit Electric City and Electric City Brewing Co. on Saturday, June 22nd as we host the 3rd annual Barbells and Beer competition in Anderson, SC!!

Barbells and Beer will feature the hero WOD "DT" honoring USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

“DT”
Five Rounds for Time of: (12 minute time cap)
12 Deadlift
9 Hang power clean
6 Push jerk

Male Rx (155#) / Female Rx (105#) 
Male Scaled (135#) / Female Scaled (85#) 
Male Masters Rx (155#) / Female Masters Rx (105#) 
Male Masters Scaled (135#) / Female Masters Scaled (85#) 
Male Kids 9-14 Rx (35#) / Female Kids 9-14 Rx (35#) 
Male Kids 9-14 Scaled (17#) / Female Kids 9-14 Scaled (17#) 
Male Kids 5-8 Rx (Tr Bar) / Female Kids 5-8 Rx (Tr Bar) 
Male Kids 5-8 Scaled (5#) / Female Kids 5-8 Scaled (5#) 

We promised bigger. We promised better. And how do you prove that you are, in fact, bigger and better? By lifting heavy weights in front of large screaming crowds, of course. Introducing: the CFEC Barbells and Beer Strongman Division!!

Strongman:
Male/Female: This is a Touch-n-Go, Single Heaviest Round, of UnBroken DT for load within the 12 min Time Cap. Choose your weight, and you have 12 minutes to go as heavy as you can!

Registration is now open!!


https://local-comp.com/controller/event/view-all

Week 2 - "Murph" Prep Challenge

We are seven weeks out from “Murph.”

This week you must complete:

1 Mile Run
and
20 Rounds of “Cindy”

1 Rounds of “Cindy” equals
5 Pull-ups
10 Push-ups
15 Air Squats

The Challenge is to Run the Mile in entirety, and then break up the 20 rounds of “Cindy” throughout the week as necessary. A great way to chip away at 20 rounds of “Cindy” is to add it into your three minutes, your choice warm-up.

Memorial Workout "Phil Myers"

Join us this Saturday as we honor a true American hero, and the father of one of our longtime KidFit/Strength and Conditioning for Teens members, Kaiden Myers. Today is the 10 year anniversary of the day his father gave his life in service.

TSgt Phillip Myers, a native of Hopewell, Va., joined the Air Force in 1999 and graduated from NAVSCOLEOD in 2000. He deployed from the 48th CES, RAF Lakenheath, to the 755th Air Expeditionary Group in Afghanistan, his fourth deployment.

Tech. Sgt. Phil Myers died April 4, 2009, near Helmand Province, Afghanistan, of wounds suffered from an improvised explosive device, while supporting Operation Enduring Freedom.

His awards and decorations include Bronze Star with Valor first oak leaf cluster, Purple Heart, Meritorious Service Medal, Air Force Commendation Medal, Air Force Achievement Medal with oak leaf cluster, Air Force Combat Action Medal, Meritorious Unit Award, Air Force Outstanding Unit Award with four oak leaf clusters, Air Force Good Conduct Medal with two oak leaf clusters, Air Force Recognition Ribbon, National Defense Service Medal, Armed Forces Expeditionary Medal, Southwest Asia Service Medal with bronze star, Afghanistan Campaign Medal with bronze Star, Iraq Campaign Medal with bronze star, Global War On Terrorism Expeditionary Medal, Global War On Terrorism Service Medal, Air Force Overseas Ribbon Short, Air Force Overseas Ribbon Long with oak leaf cluster, Air Force Expeditionary Service Ribbon with gold border and two oak leaf clusters, Air Force Longevity Service Ribbon with oak leaf cluster, Small Arms Expert Marksmanship Ribbon with bronze star, Air Force Training Ribbon, NATO Medal with bronze star, the International Security Assistance Force Medal, and the Senior EOD Badge.

TSgt Myers is survived by his wife Aimee, son Kaiden and daughter Dakota; mother and stepfather Treasa and Jeff Hamilton; father Eddie Myers; and brother Sean Myers.

http://www.eodwarriorfoundation.org/memorial/warrior/phillip-a-myers?fbclid=IwAR1

Warm-up starts at 9:30am, this workout is open to the public, scaled options will be provided.