Oct 31 2014
Fitness and Performance EMOM x 6 sets min 1) 5 bench press @65% min 2) 10 burpees min 3) Strict supinated CTB pull up x 3-5 min 4) 10 wall balls Sport CrossFit.com Hero WOD Oct.29.2014 Ned 7 rounds for time of: 11 body-weight back squats 1,000-meter row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Oct 30 2014
Fitness Teams of 2, 5 rounds each for time 500 m row 30 sit ups Both working at the same time, only one rower and one sit up station per team Performance Teams of 2, 5 rounds each for time 500 m row 20 T2B Both working at the same time, only one rower per team Sport WOD Throwndown WOD#3 3 RFT 20 box jumps 24/20 30 KB swings 24/16 40 DU
Schedule & program updates for November 2014
NEW ON THE SCHEDULE: Open gym : Monday – Friday 10 am. These classes are a time for you to train on your own with supervision. This time can be focused on additional strength, mobility or skill work. If you need additional work outside of class hours or just want to train as a “lone wolf” this is a great opportunity for that. Mobility and Movement : Monday and Wednesday 6pm This class is focused on 2 key practices: Mobility : foam rolling, band distraction and lacrosse ball work. Movement development : squats, push ups, handstands, ring work, tumbling, KB skills etc… We will break movements down to their basic fundamentals and build on them week after week. These classes will require patience and virtuosity. The rewards will be tremendous and transfer over to the higher intensity work. This is a trial program and will need support to continue. Make…
Oct 29 2014
Fitness Dead lifts 5-5-5-5-5 2 K Row **Row @24-26 SPM & 80% effort **Every time you pull outside the SPM goal for 3 strokes = 5 burpees Performance Dead lifts 5-5-5-5-5 3 RFT 20 box jumps 30 KB swings 40 DU Sport Rest day