Watch multiple CrossFit Master's Athlete and CynGym Owner/Coach Cynthia Truax demonstrate the proper technique for the Clean, Power and Squat. Cyn's demo assistant is non other than Teenage Sensation Claire Truax (2019 Granite Games Teen Athlete). The Clean The power clean is the perfect training exercise for the violent hip-leg extension of the second pull. It has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull. The clean is a movement we frequently use in everyday life where we pull an object off the floor and onto our shoulders. The speed, power, and coordination required for the clean is unrivaled by any other movement, except possibly the snatch. This complex movement demands athleticism beyond strength and power. Adding the clean to your exercise program will develop strength, flexibility, power, speed, accuracy, agility, coordination, and balance. Requirements for the Clean: The clean starts with the object on the ground. The movement ends when the object is resting on your shoulders and you are standing up. Sample "Clean" WOD's https://wodwell.com/wods/?sort=relevant&movement=45

Learn the foundation steps to progress to a handstand walk. Follow the instructions in the video by Cynthia Truax owner of CynGym CrossFit in Rancho Cucamonga, CA.

Watch CynGym's athletes take on the 2020 CrossFit Open 20.5 20.5 WOD (20 min Cap) 40x Ring Muscle Ups 80 Cal Row 120x Wall Ball Shots (Partitioned Any Way) #cyngymcrossfit #crossfit #crossfitopen2020 #crossfitopen #20point5 #cyngym #intheopen #crossfitgames http://www.cyngymcrossfit.com/

Watch CynGym's athletes take on the 2020 CrossFit Open 20.3 20.3 WOD - For Time (9 min cap) 21-15-9 Deadlifts Handstand Push Ups then, 21-15-9 Deadlifts 50 ft. Handstand walks @Cyngymcrossfit #cyngymcrossfit #crossfit #crossfitopen2020 #crossfitopen #20point3 #cyngym #intheopen #crossfitgames http://www.cyngymcrossfit.com/

LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle. LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.