Memorial Day Murph 5/29/17 "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. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Sunday WOD 5/28/17 ***We will only be having Open Gym today that runs from 9AM-Noon. Today is a great day to come in and work on some skills that we can always be improving on! Get excited for Memorial Day Murph tomorrow!!***

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Invest in our youth. Vests are in just in time for Murph on Monday! #Sayyestothevest #Investinyourfitness #Invest #crossfitfirewall #thewall #crossfit #kids #fitness @investfitness

Saturday WOD 5/27/17 "Elizabeth" For Time: 21-15-9 Power Cleans (135,95) Ring Dips Every 90 seconds x 6 sets: 2 Touch-N-Go Power Cleans

Friday WOD 5/26/17 AMRAP 26: 18 Burpee Box Jump Overs (24",20") 26 Kettlebell Swings (70,53) 34 Wall Balls (20,14)

Thursday WOD 5/25/17 12 Minutes to Establish a QUALITY Complex of: 2 Snatch Deadlifts + 1 Snatch Pull + 1 Power Snatch, All Deadstop Reps For Time: 200m Plate Run (45,25) 21 Hang Power Snatches (115,80) 200m Plate Run (45,25) 15 Hang Power Snatches (115,80) 200m Plate Run (45,25) 9 Hang Power Snatches (115,80) 200m Plate Run (45,25)

Wednesday WOD 5/24/17 AMRAP 15: 10 Handstand Push-ups 15 Deadlifts (185,135) 10 Toes-to-Bar

Tuesday WOD 5/23/17 Front Squat: 5x10, Across "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders

Timeline Photos

#membermonday Ken "Double under" Sawyers, has been with the Firewall community since Day 1 and has been crushing it every day! Ken completed his monthly goal today of linking 10 double unders together and will soon hopefully complete the goal of becoming on the school committee in Holliston! If you live in Holliston, make sure to get out and cast your vote for this stud tomorrow, we know we will be! #firewallcommunity #ignitethefirewithin #crossfit #TheWall #Kengivesthepeoplewhattheywant

Monday WOD 5/22/17 EMOM x 30: Minute 1: 15 Cal Row Minute 2: 15 Burpees

Sunday WOD 5/21/17 "Nancy" 5 Rounds For Time: 400m Run 15 Overhead Squats (95,65)

Flex Friday. Josh crushing a one arm pull-up! #flexfriday #ignitethefirewithin #crossfit #kids #kidsfitness @norr06