Hope City CrossFit

GHDs vs V-Ups.
We are hard pressed to believe one is superior to the other. Both are not easy! GHDs require a much larger range of motion for the abdominals and hip flexors while V Ups target stability and deep, DEEP core muscles ! Don’t believe us go bang out 10 and see how that feels 🤪 If your core isn’t there yet to support the demand of these 2 movements, other alternatives include alternating V UPS, straight leg sit ups and plank variations. A strong core ≈ A stronger lower back!

The sn**ch is not easy in fact, it can be overwhelmingly hard for a lot of folks. From a functionality standpoint, we want you to safely move a load from the ground to over your head. On this day, we noticed knees collapsing as a member pulled from the floor. We gave a tactile cue along with some verbals and was able to produce the correction we were looking for. Was the entire movement now perfect? Heck no. However, the big win was the member explaining how they FELT the difference after the correction. THAT is the body awareness we are looking for! It’s what prevents injuries better and improves movement quality. The sn**ch is still hard, but we are moving the needle in the forward direction. Life can be like that sometimes ! Focusing on too many things at once and when we fail it leaves us feeling defeated. What’s ONE thing you can focus on today? Do THAT, and do it well TODAY 😎🙌🏾

A Memorial Day tradition, Rooted in Remembrance
Hope City would like to invite YOU to join us this Monday to take on Murph, which can be scaled from beginner (lower reps, and ring rows for example) to advance athletes who wear a vest and complete it unpartitioned.
But none of that really matters when the clock starts (and ends) - it’s important you show up for those longer with us. Show up for you.
Let us know which heat you would like- 7am or 830am- and then just show up🇺🇸
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Murph is difficult by design.
Not just physically — but emotionally.
Every Memorial Day, thousands of people around the world take on the same workout for the same reason: to remember.
To honor the men and women who gave their lives in service to their country.
And to honor the life of Lt. Michael Murphy.
Murph has become one of the most recognized workouts in CrossFit, but it was never meant to be about fitness alone.
It’s about sacrifice.
Perspective.
Community.
For the CrossFit community, Murph has become a moment to pause and remember what Memorial Day represents.
That’s why we gather.
Why some wear a weighted vest.
Why some stay long after that final run is over.
Because Murph asks something deeper than physical effort.
It asks people to carry meaning through movement.
And almost everyone remembers their first Murph — not because of their score or time, but because of who they did it with.
Not performance.
Remembrance.
- by CrossFit HQ & Official Murph Challenge

Shout out to our April Consistency Crew Members ! Who’s going to be on Crew for May?!
Consistent small choices like showing up compound over time for your long term health! The decision to walk through the door is habit built by foundational discipline. It’s what brings you in when you don’t feel like it. It’s what says “I’m going to scale the workout today to just move my body” when your brain is fried instead of reaching for a bottle or glass to decompress. You won’t always be motivated and that’s where the habit kicks in. Every day doesn’t have to be intense. But every day you do have a choice! And we’re here for ya 😎💪🏾