New Years Eve Throwdown at CrossFit Fort Bragg
CF Fort Bragg is hosting a throwdown competition and gathering on New Years Eve. Contact Michelle at CrossFit Fort Bragg for more details if you are interested in attending.

Don’t forget CFW’s new Class Schedule and Hours for 2012 start this Monday!!
For more information click here

Ronnie performing ring handstand push-ups. Ronnie has been working hard to get stronger at his lifts and skills and it shows.

Crossfit

“Murph”

For time. . .
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*partition the pull-ups, push-ups and squats as needed
*bring a weight vest if you would like to use one

4 thoughts on “Murph!

  1. Tanner says:

    The final 6 am class of the year was great! Erik crushed the workout in 34 and some change. Today we say goodbye to a 6 am staple, Mike Lewis. Mike is headed to Connecticut for Coast Guard OCS. We’ll miss you Mike; good luck, stay in touch, I’m sure you will cruise through. It’s been a pleasure working with you and you’re always welcome back.

  2. Albert Steed says:

    Erik, Pat and Chad were my hero’s today. Jesus, I thought i was keeping up with Pat and then find out he was doing double the work I was each round. You guys smoked it. 🙂

    Mike – You will be missed buddy. I have enjoyed having you to keep me in the ass every morning and just the fun competition that we had on the WOD’s. I hope that you do wall up at OCS and the only thing I can tell you is don’t let up. If you do and you come back I will spank your candy ass. 😉

    Happy New Years all!

  3. Mike L says:

    Thanks for the kind words Tanner. It has been an absolute pleasure training with everyone at CFW, it was so much more than I expected it to be when I signed up more than six months ago. From the beach WODS over the summer, to the Carolina Fitness Challenge (not last place!), to the daily 6 am class, it has been great to get to know you all. Thanks for the push when I needed it, and I hope I pushed some of you at the same time! I doubt I will find another gym with such a welcoming and encouraging environment that drives you to be the absolute best you can.

    And going out with Murph was kind of ironic… It was the very first Crossfit WOD I ever tried… back in 2007! What improvements have been made! Great time this morning as always, good luck to everyone in the coming year. I know at CFW, you have the tools to accomplish all your health and well-being goals!

    Mike Lewis

  4. t. says:

    Farewell Mike. It’s been our pleasure having you Bro. Do good things at OCS and know you’re always welcome back here.

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