Sorry for the late post today!

Thank you to everyone who came down for the “Always Remembered” wod we had yesterday. What an emotional day. And to complete a workout in honor of those involved with that day is special to us.

WOD- 15-12-9-12-15

  • T2B

  • Deadlifts (205/145)

  • Lateral Burpees

Midline- 3RNFT

  • 15 Hollow rocks

  • 18 Good Mornings (45/35)

  • 21 Sit ups

  • 24 Supermans

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Today we remember.

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Today we remember.

We will never forget that tragic day. Where we were. What we were doing. How we heard about it. Watching everything unfold on the news. Calling family and friends trying to figure out why this is happening.

Today we will be completing a wod in memory of those who lost their lives 18 years ago… 18 years…. Seems like a lifetime ago yet somehow reliving it over again year after year makes it seem like it is still so fresh.

Partner WOD- “Always Remembered” Team of 2 For Time:

  • 2001 m Row Buy-in

    4 Rounds:

  • 9 Rope Climbs

  • 11 Bear Complex (135/95)

  • 2977 m Row Buy-out

MEANING: The Buy-in to represent the year. Four rounds to represent the four planes. Rope climbs to represent the month. Bear complexes to represent the day. And finally the buy-out row to represent the lives lost.

Mu paleo samples

This evening a rep from Muscle Up Paleo will be in the lobby giving out samples and info! She will be here for our 4:30 class and on. Their meal service is delivered to our gym every week and ordering is simple! Orders placed by Thursday night will be delivered for Monday pick up.

Come down for a wod and a sample meal today! A great way to sub in a healthy meal instead of the occasional “I’ll just run out to the deli for lunch quick” option.

Skill- 6 min AMRAP

  • 1 Strict Pull Up + 1 Strict HSPU

  • 2… + 2….

  • 3…. + 3…. etc…

WOD- 5RFT

  • 15 KB Swings (70/53)

  • 400m Run

  • 40 DU

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Karen get your row on!

A little mix up of a classic benchmark CrossFit WOD today going down called “Karen”! How long can you last through the rounds going unbroken on the wallballs!?

Skill - A fun combo of jump rope and handstand walks!

WOD - For Time

  • 10 Wallballs + 15/12 Cal Row

  • 20 Wallballs + 15/12 Cal Row

  • 30 Wallballs + 15/12 Cal Row

  • 40 Wallballs + 15/12 Cal Row

  • 50 Wallballs + 15/12 Cal Row

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