VETERANS’ DAY HERO SCHMALLS

Monday, November 11, 2019

Work Out of the Day

TODAY WE CELEBRATE VETERANS’ DAY.

Many people get Veterans Day and Memorial Day confused.  Memorial Day is a time to remember those who gave their lives for our country, particularly in battle or from wounds they suffered in battle. Veterans Day honors all of those who have served the country in war or peace — dead or alive — although it’s largely intended to thank living veterans for their sacrifices.

So today, our thanks go out to all military and service personnel who fight/fought for the freedoms we have as Americans.

METCON

Schmalls

We do this WOD in honor of…U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 53/35
10 Handstand push-ups
Then,
Run 800 meters

CAP: 35+?

RX+

 

Same as class WOD

METCON

THIS WEEK AT A GLANCE

MONDAY

  1. Schmalls-Hero
    800M Run
    Then 2 rds of
    50 Burpees
    40 Pull ups
    30 Pistols
    20 KB swings 53/35
    10 HSPU
    800M Run

TUESDAY

  1. PJ 3×3
    SJ 5×1
  2. Alt Tabata DL/DU 225/155

WEDNESDAY

  1. Clean pulls 7×2
    Then 1RM PC
  2. For Time:
    10!
    100m sprint
    PC @ body weight
    (sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC…)

THURSDAY

OPEN GYM OR…

  1. Session 4 of 4
    Front squat/back squat
    12 rounds (6 each)
    2 front squats
    4 back squats
    From the rack. Increase from last week to 74% 1RM BS
  2. Strict press
    10×2 90% 1RM
    Rest 90 seconds between sets

FRIDAY

  1. Mini Trot
    1x 800m run
    Rest 3 min
    2x 400m run
    Rest 2 min
    3x 200m run
    Rest 1 min
    20′ cap #TIGHTCAP
  2. AMRAP 5′
    70/50 cal row
    ME WB (20/14)

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


LEGENDS BRING-A-FRIEND / INTRO CLASS

Saturday, November 23rd at 11:00am, invite your parents, grandparents, “mature in age” friends….as we introduce them to the Legends Program! As most of you know our Legends Program is quite popular…and effective! Using CrossFit’s tenets and tailoring our programming for seniors agest 65+, we are able to increase strength, mobility, balance, endurance and overall quality of life. We have seen bone density increase;  blood glucose, blood pressure and cholesterold decrease; posture improve, knee and joint pain decrease…the results are truly unbelievable.

At Legends, we don’t believe in maintenance…we don’t believe being stagnant in anything is good for you. Even our 90 year old are getting stronger, as they age. And the stronger you are, the easier everything is.

Open to everyone, we’re excited to tell people about our revolutionary program!