Thursday 09/05

1 CAN = 1 ENTRY 🤙🏻 If you tally your count on the sheet to charge your acct you’re in! If you pay cash be sure to fill out a yellow paper slip next to the cash jar to officially enter ! Last day to purchase is Sept. 15th!

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

The British Hero WOD “Ralph” was first posted on the CrossFit Main Site as the workout of the day for Friday, November 9, 2012 (121109).

HERO WOD “RALPH” - 4RFT

• 8 Deadlifts (250/175)

• 16 Burpees

• 3 Rope Climbs

• 600m Run

Wednesday 09/04

Strength - OTM x 9 Sets

• 3 Tap+go Power Cleans x 3 Sets @ 65-70%

• 2 Tap+go Power Cleans x 3 Sets @ 75-80%

• 1 Power Clean x 3 Sets @ 85+%

WOD - For Time

Buy in - 50 Cal Row

8 RFT

• 12 Push Ups

• 5 Power Cleans (155/105)

Tuesday 09/03

We hope everyone had a great holiday weekend !

This week our 7am classes will be back to normal on Tuesdays, Wednesdays, and Thursdays.

WOD - “Kelly” 5RFT

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)

Friday 08/30

Reminders

Today (Friday 08/30) - this will be the last Friday with a 7am class for the summer. 7am will still be held Tues. Wed. and Thurs.

Labor Day (Monday 09/02) we will be open for an 8am class only.

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squat

• @ 70-75% of 1RM

Part 2 - Every 90 x 12 Sets

• Sets 1-6 = 1 Clean +2 Jerks

• Sets 7-12 = 1 Clean + Jerk

Thursday 08/29

Body Armor - 4RNFT

• 100m Reverse sled drag

• 2 Rope Climbs

• 1:00 Plank hold

WOD - 3RFT

• 500m Row

• 400m Run