Gains Bowl

May 22

Sorry for the short notice, but since its a Family day we're going to run an "open gym" at 3pm rather than our normal scheduled class. Come throwdown on the programed WOD, work on a weakness, or just chill.


EMOM 10 Min
Complex:  1 Hang Squat Clean + 1 Power Clean
- Start around 70% 1rm Power Clean
- Every 2min add weight 

21 - 15 - 9

Back Squat (155/115)*
Bar Facing Burpees

*Bar starts on the ground 

 Memorial Day "Murph"

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  Following the WOD, we'll get together to cook-out, have a couple cold drinks and enjoy our community.
1000: WOD at the Samurai Fitness Center
1400: Cook-out at the Sakura Shell Pavilion