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Weightlifting is the Best!

THURSDAY, DECEMBER 7 2017

Happy Birthday Phil R…wherever you are!

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WOD
OPEN GYM
or
SWOD

PR3RM

FS5RM

DL 5RM

or

In honor of National Pearl Harbor Remembrance Day, we’re also offering the Navy Hero WOD: Marston.

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Post rounds completed to comments.


MarstonWe do this WOD in honor of….Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, . Marston died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

We chose a Navy Hero to honor the 2,403 citizens of the United States who were killed in the Japanese surprise attack on Pearl Harbor in Screen Shot 2017-12-06 at 7.49.03 PMHawaii on December 7, 1941.

On Sunday morning, December 7, 1941, the Imperial Japanese Navy Air Service attacked Naval Station Pearl Harbor in Honolulu, Oahu,
Hawaii Territory, without warning and without a declaration of war, killing 2,403 American servicemen, and injuring 1,178 others. The attack sank four U.S. Navybattleships and damaged four others. It also damaged three cruisers, three destroyers, and one minelayer. Aircraft losses were 188 destroyed and 159 damaged. (Thank you Wikipedia for the history refresher!)


RX+

REST DAY


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

RAGNAR TRAIL RUN
CROSSFIT DIVISION

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GOOD LUCK to our 2 Ragnar teams! Team House Full of Rebels: House, Phiz, Jenn E, Moana, Dan N, #9, and the Mitchell’s; and Team Old & Bold: Ed, Terry Ho, Blaine, CJ, the Ritters, Todd M. and Jana. On Friday December 8th starting at 9am through Saturday December 9th at 5pm, Our teams will run 120mi. The event is called the Ragnar Trail.  With the new CrossFit Division (in which CF Headquarter will be sending a Team that includes Dave Castro and Rich Froning!) we go head-to-head against other CrossFit affiliates in the local area for a chance to win the coveted 80LB Ragnar kettle bell.

Make plans to come camp with us at Alafia River State Park on Friday and Saturday 12/8-9. Maybe see some CF Royalty and cheer on 16 of your fellow athletes!

yesterday's results

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