Last week’s Locker WOD. WINNER: Dan Hawkey!
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Warm Up: 5 Rounds 20 GHD Hip Extension 2 min Plank Recovery: 2 Rounds 20 Box Steps 20 Wall Balls 20 Sit Ups Recognizing depression through other people's language 
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Hey guys, so sorry for the short notice, but the gym will be closed for Easter Sunday.
-HS Hey everyone,
Starting this weekend. Saturday Hours will be from 10 to noon! -C- Quick announcement
There will be a pub crawl going on for Peyton before he ties the knot with Kelly next week. Meet at Tiny's at 4pm. Not sure where we will going from there. For those that didn't know they were getting hitched they are registered at Target - Link On the girl's side of things, there is a wine party at Bin 119 @ 11am. You can find details on Kelly's FaceBook. The rumor is that the two parties will eventually link up. Congrats to these two! -C- Warm up: 20 Min AMRAP 10 Kneeling Half Moon 15 Front Squat 20 GHD Hip Extension Recovery: 21-15-9 Deadlift Burpees An interesting look at the most important NASA discovery ever! They truly saved our childrens' lives.   Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. The Lyon 5 rounds, each for time of: 165-lb. Squat Clean, 7 reps 165-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Recovery: 5 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats Warm up: 15-10-5 Air Squats Hip Extensions 30 Double KB Squat Clean @ 30% each hand Recovery: 3 Rounds 200 Meter Row 10 Russian Twist Interesting thought from a brilliant individual, not sure if it transfers for the layman Warm up:
2 Rounds 10 Bird Dogs 50’ Bear-crawl Abram 3 Rounds 2 min Dead Hang 1 min L-Sit 800M Run Recovery: 2 Rounds 500 Meter Row 20 Air Squats 20 GHD Sit Ups Warm up: 2 Rounds 8 Spider Lunges 12 Butt-kickers 21 - 15 - 9 Right side Wood Chopper @ 25% of snatch Left side Wood Chopper Pistol Recovery: Bike 10 minutes 20 Walking Lunges 25 Sit Ups Warm Up: 2 Rounds 10 PVC Pass-throughs 10 Spider Lunges 10 Banded Scapular Retractions Just One Move 30 Turkish Get-up @ 60% Recovery: 2 Rounds 400 Meter Run 2:00 Plank Hold |