January 1 2009

CrossFit North Fulton wishes everyone a happy new year.We are closed today but look forward to seeing everyone tomorrow. We will offer our regular Friday schedule. Click to the right of this page for the Group Fitness schedule


Welcome Taylor Clark with the US Navy. He is visiting us for a few days before he and his family are transferred to Germany for three years.

Today's WOD: "Murph"

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.

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.

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  1. Hey….
    What time are some of you guys working out tomorrow? Blake? Austin? Michael?

  2. Either 8:30 or 12:30 for the main site WOD and might sneak in at 4:30 to complete the alternate