Levi got his care package from CFD, let’s just say it wasn’t in tact!
__
Strength:
Deadlift
Build to a Heavy Single
Conditioning:
“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
“Sports do not build character. They reveal it.”
~Heywood Broun
Running outside under bright blue skies, what could be better?!
__
“Caitlin”
For Time:
2000 Meter Row
120 Calorie Bike
1600 Meter Run
Today we honor the life of a dear friend of our community, Caitlin Clavette, with a memorial workout in her name. Caitlin tragically lost her life in an automobile accident on February 12, 2016. Caitlin loved CrossFit, and was an avid triathlete. In her races, she would raise money for the MSPCA (Mass Society for the Prevention of Cruelty to Animals), to support her love for animals in need.
“It is not length of life, but depth of life.”
~Ralph Waldo Emerson
Grace is demonstrating great form as she works through the Thrusters of Thursdays Hero WOD!
__
Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! There will also be Open Gym this Sunday from 9:30am to 11:30am!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
__
“Team Collin”
In teams of two, complete six rounds for time of:
Carry 50/30 pound sandbag 400 meters*
115/75 pound Push press, 12 reps
12 Box jumps, 24/20 inch box
95/65 pound Sumo deadlift high-pull, 12 reps
*Run the 400 meters together carrying either a 20/14lb Med Ball or a Sandbag and switching as often as needed. Split the rest of the movements every other movement, for example after coming in from the run partner one does all twelve Push Presses then partner two does all twelve Box Jumps etc…
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
“Amongst the qualities a hero should have, I would include determination, loyalty, courage, perseverance, patience, focus, intrepidity and selflessness.”
~Ricky Martin
James G and MK getting some good teamwork in during “HERO Week”!
__
Reminder: We are running the regular schedule for the rest of the week!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
“Nate”
Compare to 7/7/17
Complete as many rounds in twenty minutes as you can of:
2 Muscle-Ups
4 Handstand Push-Ups
8 2/1.5-Pood Kettlebell Swings
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
“A mentor enables a person to achieve. A hero shows what achievement looks like.”
~John C. Mather
Jake crushing the Double-Unders during the 4th of July Hero WOD “Team Bull”!
__
Reminder: We are running the regular schedule for the rest of the week!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
“Coe”
Compare to 7/6/17
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring Push-Ups
*Time cap 20 minutes
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“I’m saying to be a hero is means you step across the line and are willing to make a sacrifice, so heroes always are making a sacrifice. Heroes always take a risk. Heroes always deviant. Heroes always doing something that most people don’t and we want to change – I want to democratise heroism to say any of us can be a hero.”
~Philip Zimbardo
The Holiday schedule for rest of the next week will be as follows: Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
__
“HERO WEEK”
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
__
“Team Bull”
In teams of two, with only one partner working at a time, complete two rounds of the following for time:
200 Double-Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*You may split up the run however you choose, including running it together.
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed – else like a flower cut from its life-giving roots, it will wither and die.”
~Dwight D. Eisenhower
Traci is getting after it during the Lunges of “Blake”!
__
The Holiday schedule for the next week will be as follows: Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
__
“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps
~OR~
“Heavy DT”
5 Rounds for Time
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)
~OR~
“Double DT”
10 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.”
~Bob Riley
Lauri is using Open Gym to work on Sled Pulls!
__
__
The Holiday schedule for the next week will be as follows: Monday and Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
__
“Blake”
Compare to 7/3/17
Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box Jumps, 24/20 inch box
20 Wallball Shots, 20/14 pound ball
10 Handstand Push-Ups
*You may choose to do this WOD as an individual or as a team of two.
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”
~Christopher Reeve
Mel is getting a great tan as she works through a long Row!
__
Reminder: There will be Open Gym today from 9:30am to 11:30am!
__
The Holiday schedule for the next week will be as follows: Monday and Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
__
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week next week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
__
Strength:
Power Clean + Squat Clean
Build to a Moderate Complex
Conditioning:
“Mr. Clean”
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)
“Sleep is that golden chain that ties health and our bodies together.”
~Thomas Dekker
It’s Bring a Friend Saturday! Kelli and Leonor are working on some partner Good Mornings!
It’s the end of the month and you know what that means, Bring a friend Saturday! Feel free to bring friends, family, or a frenemy! the more the merrier!
__
Attention: Caleb will be coaching the Olympic Lifting class today at 9:00am! There will also be Open Gym this Sunday from 9:30am to 11:30am!
__
“Zero Dark Thirty”
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatches (95/65)
200/140 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatch (115/80)
200/140 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatch (135/95)
“Through a long and painful process, I’ve learned that happiness is an inside job – not based on anything or anyone in the outer material world. I’ve become a different and better person – not perfect, but still a work in progress.”
~Alana Stewart
