As long as I’ve done CrossFit, gyms have done a Hero WOD on Memorial Day. Over time, Murph became the standard workout of the day to show our respect for the ultimate sacrifice so many have made fighting for our country. Click here to

This year, we will team up with CrossFit 314 for our Memorial Day workout! There will be plenty of heats from 8 am to noon, Monday, May 30 at CrossFit 314 – 11133 Lindbergh Business Ct, 63123. We have a competitive BBQer providing some delicious post workout food, so sign up NOW so we can get an idea of how much food we’ll need. On top of all of that, this will be a free workout, and will not count against your punch card or monthly membership. Feel free to bring your favorite beverage.

Click here for this week’s workouts.

Click here for this week’s barbell work.