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
- 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
WEDNESDAY
- Clean pulls 7×2
Then 1RM PC - 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…
- 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 - Strict press
10×2 90% 1RM
Rest 90 seconds between sets
FRIDAY
- Mini Trot
1x 800m run
Rest 3 min
2x 400m run
Rest 2 min
3x 200m run
Rest 1 min
20′ cap #TIGHTCAP - 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!
