CrossFit Hero: Nate

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Clint and Mike Kautzman (long time member / "life coach") on Kelli Maxwell's podcast

Summer BBQ Season / Locker WOD is postponed for 2 weeks as Clint and Katie are out of town these weekends. The summer BBQ season will resume on July 12th.

Don't forget about our annual food drive next month.
2 bags of non perishable groceries gets a free 1 month membership for a friend.

Congrats to Justin Price who won the last locker challenge with a time of 9:28

Open shirts are here. If you order one ask a trainer to get it for you. They are $16.00

CrossFit Hero: Nate

1/8/2018

2 Comments

Warm up:
15-12-9
Band Y Pull
Box Jumps

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle Up
4 Handstand Pushup
8 2-Pood Kettlebell Swing

Recovery:
15 Minutes
10 each
Situps
Box Steps
Push Ups

2 Comments

1/8/2018 05:24:24 pm

13+10m-pu
11m-prpl,25
11w-rrr,16 box,18
11+6w-pu,20,40
10w-pu,18,40
11w-pu,band,45
10+1m-pu
11m-rx
9w-prpl,18,45
9+10w-red,26,45
12+13m-blu,20,35
14+2w-2blu pu,18,45
18+1m-76,(trainer 1rnd pr)
6+2m-grn,18,toe
9-1m-pu,2xww
9+1w-15 min, black, 18,25
8m-pu,20toe,50
9+6w-rr,knee pu,15
8+2w-rr,12,25
11+2m- pullups
15+1m- strict pulls
13w-prpl,16,25
13+5-rr,the up xt,25
11+1m- blue, 25,db press, 25
12+1w-grn,55pj,25
9+1w- grey, 65pj,25
11m- pu,18toe
12+6m-pu,18toe
15+1m-rx (blood)
13+2m-butterfly,20toe
14+6w-grn,18,25
14w-pu,24,35
14w-prpl,20,20
14+1w-grn,20,18
9m-blk,box,30
12w-heel/box,50

30 min
15 hip extension
15 push up
20 box step
9+7m

30/30
117m-bike,10 min

Max clean
105w-pr

AR
SS-HSPU

3rnds
2u wb@20#
12pwr cln 135
Off clock M

Fran
19:39m-55,pr

1/8/2018 05:30:05 pm

21-15-9
Cal row
Pullups
Pushpress
10:09m-95

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

CrossFit Hero: Nate

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