friday BBQ's |
Reminder that Friday BBQ's will start at 4 pm on August 10th, 17th, 24th and 31st. Instead of a potluck, it will be $5 per plate.
 Hey Everyone, A couple of quick reminders. First, August 25th is the Beat the Heat - 5k run that many in the gym have participated in the past. You can sign up here. Remember, if you are running with Brett and he disappears, look for him at the finish line, but don't wait for him to come back to you on the race course. Second, this Friday evening we will be BBQing at the gym fort he second week. Rather than doing a potluck this year we are just putting $5 per plate into the kitty. It looks like this week's Locker WOD is going to be Badger. Congrats to Gerry who won last week. 
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 A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. "The Seven" Seven rounds for time of: 7 Handstand Pushup 135 pound Thruster, 7 reps 7 Knee to Elbow 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell Swing, 2 pood 7 Pullups Records: 30:46w – (Anonymous) 28:39m - (Anonymous) Recovery: 2 Rounds 400 Meter Run 2:00 Plank Hold  Amateur FGB Style j 5 Rounds 1 minute max Bench Press @ 55% max 1 minute max Land Mines Twist @ 25% snatch 1 minute max Hammer Swings 1 minute rest Recovery 800 Meter Run 10 Burpee Box Jumpsi  Triple 3 3,000M Row 300 Double Unders 3 mile Run Men's: Uncontested Women's: Uncontested Recovery: 21-15-9 Wall Balls Wall Ball Situps Getting cancer cells to kill other cancer cells CRISPR   Total Reduction Starting with and every minute on the minute 10 Box Jumps @ 50% in the remaining time 100 Double KB Squat Clean @ 25% max clean in each hand Recovery: 4 Rounds 10 Burpees 10 Sit Ups Money in politics is nothing new in MT  Descend / Ascend 10 - 1 Overhead Squat @ 55% 2 - 20 Evil Wheel Recovery: 2 Rounds 400 Meter Run 20 Knees to Elbow Sex in Space: unstudied, but essential to living on Mars  August 12th
Descend / Ascend 10 - 1 Overhead Squat @ 55% 2 - 20 Evil Wheel August 13th Total Reduction 100 Double KB Squat Clean @ 25% max clean in each hand Every minute on the minute 10 Box Jumps @ 50% max August 14th Triple 3 3,000M Row 300 Double Unders 3 mile Run August 15th FGB Style 5 Rounds 1 minute max Bench Press @ 55% max 1 minute max Land Mines Twist @ 25% snatch 1 minute max Hammer Swings 1 minute rest August 16th "The Seven" Seven rounds for time of: 7 Handstand Pushup 135 pound Thruster, 7 reps 7 Knee to Elbow 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell Swing, 2 pood 7 Pullups August 17th Alpine 6 Rounds 45 seconds Weighted Box Step @ 50% Mack Back Squat 45 seconds GHD Hamstring Curl 3 minute rest August 18th Tabata 8 rounds 20 seconds Assault Bike calorie 10 seconds rest 8 rounds 20 seconds GHD Hip Extension 10 seconds rest 8 rounds 20 seconds Kneeling Half Moon @ 33% snatch 10 seconds rest
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6. Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages. All of the children and their coach were successfully rescued. Saman 8 Rounds for time: 13 Deadlift — 185 pounds for men/125 pounds for women 17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women 400 meter Run Men's: Uncontested Women's: Uncontested Recovery: 30-20-10 GHD Situps Air Squats Push Ups Hey Ya'll, This week's locker WOD is Open 11.1 10 min AMRAP 30 Double Unders 15 Snatches 75 / 55 The grill will be rolling, and there is Grassroots Pilsner in the Keg. Remember this time it is pay per plate rather than potluck just to keep it simple.   20 Minute AMRAP 100 ft Prowler Push @ 1/3 “3 minute max” 20 Hollow Rock 100ft Broad Jumps Recovery: 20-2 Back Extensions 1-10 Shoulder Press |
