04/14/2016 Don’t Miss Murph on Sunday 4/17

getting the shoulders engaged for some handstand push up work.

getting the shoulders engaged for some handstand push up work.

***Don’t miss the Gymnastics Clinic Saturday, April 23rd, at 1pm! Cost is $25 and you can sign up on the whiteboard. Come work on your handstands, balance and flexibility!!***

***Come join Summerville High School senior Kurt Bryant, on Sunday, April 17th at 9am for MURPH. This will be his Senior Project and all CFS members, family and friends are encouraged to attend!  Wear your best came or military type WOD gear!!  Come help Kurt celebrate the life of Michael Murphy and the completion of his Senior Project.***


50 Double Unders
12 Knees to Elbows
5 Rounds

Simple Couplet that should take top performers somewhere around 10minutes. The focus should be to do the Double Unders unbroken and as big sets of the Knees to Elbows as possible.

Make sure when you perform the Knees to Elbows that you meet the movement standard of the knees hitting the elbows and not the triceps or armpits. This is a common mistake and people tend to forget to practice virtuosity of this moment when they are fatigued!

The reps for each category are set so that people should be able to perform the movements unbroken. The Knees to Elbows might get a little spicy and need to be broken up, but keep the goal in mind of doing things unbroken, as much as possible.



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