Labor Day Hours


Labor Day Hours 2019: We’re Open

CrossFit Salus will be holding classes as usual on Saturday and Sunday of Labor Day Weekend. Labor Day hours for September 2, we will be open in the morning for two classes. We know this is a long, three-day weekend and most people have off from work on Monday. While it might be tempting to sleep in, we encourage you to come “labor” with us all weekend at the box.

Get a workout with friends and then enjoy the last few days of summer.

labor day hours 2018

Saturday, August 31

  • CrossFit 7:30am, 9am
  • CrossFit Kids 10:15am

Sunday, September 1

  • Basic Training 9:30am

Monday, September 2: Labor Day Hours

  • CrossFit 7:30am, 9am

Reserve Your Spot In Class

  • Members, reserve as usual on your Wodify app.
  • Drop-ins, please CLICK HERE to make your reservation online.

Please feel free to reach out if you have any questions to info@crossfitsalus.com.

Thank you,

-CrossFit Salus Staff

Memorial Day Murph


On Monday, May 27, CrossFit Salus will be hosting our seventh annual Memorial Day Murph WOD.

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” Michael Murphy was an avid Crossfitter and used to do the workout, now named Murph, in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor.”

Michael was killed in Afghanistan June 28th, 2005.

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

*if possible, wear a 14#/20# weight vest*
**The reps can be partitioned any way you want**
***Team Murph and Scaled options are also available***

Memorial Day Murph Class Time Options:

  • 8-9 am
  • 9:30-10:30am

All other classes will be cancelled for the afternoon and evening.

Members: Reservation is required on Wodify.

Dropping in? Click the button below

Schedule Your Drop In

Memorial Day Murph 2015

 

Murph Strategies

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Donate Online

Donations (which come with a tshirt) are accepted online, here (though not necessary to complete the WOD on Memorial Day). Get online quickly to get your shirt in time. All proceeds will benefit The Wounded Warrior Project, a program that raises awareness and enlists the public’s aid for the needs of injured service members. More info @ www.woundedwarriorproject.org

murph

Holiday Schedule 2018


 

From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Year!

All the best,

~Your coaching staff at CrossFit Salus:
Gino & Angela, Lisa, Steven, Scott, Megan

2018 Holiday Schedule

Monday, Dec. 24:

9:30 Weightlifting

10:30 CrossFit.
All other classes are cancelled.

Tuesday, Dec. 25:

Closed.

Wednesday, Dec. 26:

No 5:45am.
All other classes are on as normally scheduled.

2019 is Around the Corner

If you’re already looking forward to kicking off the New Year on the right foot and getting your “best self” back-on-track, listen up.

Starting January 7, we’ll be hosting our very own in-house, 21-day nutrition challenge- partner style!
Registration opens soon; stay tuned for more to come!

New Year’s Schedule

Sunday, Dec. 30:

Join in on our Annual Heroes Meet the Girls Specialty NYE WOD!

We will run additional classes at 8-9:30am & 10-11:30am

Monday, Dec. 31:

No 7pm.

All other classes are on as normally scheduled.

Tuesday, Jan 1, New Year’s Day

No 6am.
All other classes are on as normally scheduled.

Memorial Day Murph 2017


On Monday, May 29, CrossFit Salus will be holding the fifth annual Memorial Day Murph WOD.

Murph

Memorial Day “Murph”  honors ALL of our fallen military members with a challenging workout (through our pain and sweat) and to raise money for charities supporting heroic causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. Michael was killed in Afghanistan June 28th, 2005.

This workout is designed to attract a large number of participants all over the country and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

CrossFit Class Options: 8-9 am or 10:30-11:30am

Olympic Lifting: 9:15-10:15

All other classes will be cancelled for the afternoon and evening.

Reservation is required on Wodify and will open the week prior!

Memorial Day Murph 2015

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

**if possible, wear a 14#/20# weight vest**
***The reps can be partitioned any way you want***
****Scaled options will do half or a quarter distance/rep Murph****

Strategies

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Donate Online

Donations (which come with a tshirt) are accepted online, here (though not necessary to complete the WOD on Memorial Day). Get online quickly to get your shirt in time. All proceeds will benefit The Wounded Warrior Project, a program that raises awareness and enlists the public’s aid for the needs of injured service members. More info @ www.woundedwarriorproject.org

murph