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Less than 1 week...are you ready?

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Memorial Day at 9:00am, dozens of athletes of all abilities will be performing "The Murph" workout. We are inviting the public and especially veterans to come watch us honor Lt Michael Murphy as CrossFit boxes across the country will be doing the same. 96.7fm and 104.9fm will be broadcasting live. Murph was the Navy Seal who sacrificed his life for fellow seals to be rescued in Afghanistan. This experience is depicted in the movie "Lone Survivor". CrossFit honors fallen veterans with Hero workouts. "The Murph" is the most recognized.

What I Wish I Knew When I Started

http://theathletedaily.com/what-i-wish-i-knew-when-i-started/

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The kid gettin it!

It was a busy day outside of the box! Ben Lambes, Bryon Cannon, Roger Cravenor and Jill Ross are competing at CrossFit Sans Reproche. We also had a great group running the Haven of Hope 5k! Alexander Good, Doug Hartley, Tony Devore, Britt Starr, Travis Johnson, Kalie Warnock, Cory Duffy, Amanda Devore, Aaron Coulter, Bill Patterson, Sam Williams, Stephanie Church, Melanie Good. Hopefully I didn't miss anyone.

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This is what happens when you don't want your friends to beat you in a workout!

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Today's WOD is a 5k. Jodi had never ran close to a 5k until we made it the WOD. This is Jodi running her first official 5k.

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Often when people get injured, their first thought (about the gym), is that they need to take time off. Big mistake! Keeping the blood flowing and being in a positive atmosphere will help speed the healing process.

CrossFit Onerous's cover photo

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Over 100 years old and still kickin ass!

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We build champions!

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Happy Tuesday!