Deadlift

5-5-5-5-5

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Sunday, June 3rd, CrossFit ACT will be sponsoring

the Matt Fenton Memorial 5k run in Little Ferry.  Come out

to support our gym and the local first responders.  See Murda

for details.

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

Back Squat

5-5-5-5-5

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Sunday, June 3rd, CrossFit ACT will be sponsoring

the Matt Fenton Memorial 5k run in Little Ferry.  Come out

to support our gym and the local first responders.  See Murda

for details.

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

“Karen”

150 Wallballs for time

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Sunday, June 3rd, CrossFit ACT will be sponsoring

the Matt Fenton Memorial 5k run in Little Ferry.  Come out

to support our gym and the local first responders.  See Murda

for details.

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

Bench

5-5-5-5-5

or

5-5-5

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Sunday, June 3rd, CrossFit ACT will be sponsoring

the Matt Fenton Memorial 5k run in Little Ferry.  Come out

to support our gym and the local first responders.  See Murda

for details.

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

“Cindy”

AMRAP 20 minutes

5 pull-ups

10 push-ups

15 squats

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

********** The Murden Report **********

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

********** The Murden Report **********

Teacher Appreciation Week

May 7-12

All on ramp classes are FREE for teachers

*****

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

3 rounds for time of:

10 squat cleans 200#

20 box jumps 24″

30 double unders

********** The Murden Report **********

Teacher Appreciation Week

May 7-12

All on ramp classes are FREE for teachers

*****

Friends and Family Day Saturday, May 19th at 1oam.

http://crossfitact.com/social-events/

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

Deadlift

5-5-5-5-5

Post WOD:

3 rounds:

10 wallball

10 burpees

********** The Murden Report **********

Teacher Appreciation Week

May 7-12

All on ramp classes are FREE for teachers

*****

Friends and Family Day Saturday, May 19th at 11am.

http://crossfitact.com/social-events/

*****

On Monday, June 4th, we will be adding a 4pm class on Mondays.

On Tuesday, June 5th, there will no longer be 6:30am classes on Tuesdays and Thursdays.

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

********** The Murden Report **********

Teacher Appreciation Week

May 7-12

All on ramp classes are FREE for teachers

*****

The Garage Games are coming to the Northeast….and CrossFit A.C.T. is hosting one of the first series in the region. The CrossFit A.C.T. Games will take place on June 23rd. The competition is individual and there will be Rx and Scaled divisions. Registration starts at $65, and all athletes receive a t-shirt. For registration information, click on the following link http://www.thegaragegames.com/crossfit-act-games/