Happy Thursday everyone! A great week so far this week, lets finish strong. Just a few updates and reminders:

This Saturday we will not be having class here. CrossFit Seaword is hosting a Muscle-Up Clinic. This is for all skill levels so I strongly encourage each of you to attend.

Also, May 25th is Memorial Day. On this day at 9 am we will be doing a tribute to all of the soldiers who have fought for our country. To honor them, and one man in particular, we will be completing a hero WOD called Murph. This workout is in honor of Michael P. Murphy. who was a Navy Lieutenant killed in Afghanistan on June 28th, 2005. Almost every CrossFit gym in the nation completes this WOD on Memorial Day. So please be sure to make it for this event!

We will be selling Murph shirts. We have Tees and Tanks. $20 a piece. We will be placing orders for these shirts by Wednesday 5/6/15. There is a sign up sheet on the board in the gym, or you can message me what you would like. These shirts are pretty awesome, so don’t miss out.

SWOD: Deadlift

WOD: 4RFT

1 Rope Climb

10 Ring Dips

10 DB Bent Rows

10 Russian KB Swings

10 Alt V-Ups (20total)