Recovery Day

May 24

Memorial Day "Murph"

 Image result for murph crossfit wod

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.  

WOD: 1000 at the Samurai Fitness Center

Cookout: 1400 at the East Side Sakura Shell Pavilion.  (Across the street from the movie theater) 

WHAT TO BRING: for the WOD bring a towel to wipe off all that sweat and a bottle (or two) of water!

for the BBQ bring WHATEVER YOU WANT TO GRILL/EAT/DRINK



See Samurai CrossFit's FB event page for more details and to RSVP.

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes