Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use.
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
The "Maupin" Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).
We will have limited hours on Labor Day - Monday
Unsupervised open gym on Monday morning
6:30 - 9:30am
Normal hours Saturday and Sunday
We will be hosting an in house competition Sept 14 - 20th called "Bitch Week".
Those wishing to participate have to accomplish 5 workouts by the close of business on Friday. They can be accomplished in any order. There will be divisions for Men, Women, (Scaled Men), (Scaled Women). Possible divisions for boys and girls depending on the number of participants.
21 - 15 - 9
Squat Clean 135 / 95 (75 / 45)
Ring dips (knee pushups)
21 -15 - 9
Deadlift 225 / 155 (95 / 65)
Handstand Pushups (Push Press 75 / 45)
21 Kettle Bell Swings 55 / 35 (35 / 18)
12 Pull ups (Jumping Pull ups)
15 - 12 - 9
Squat Clean & Jerk
Touch and go only no resting at the ground
the score is the max weight you can complete all three rounds
rest as much as desired between rounds, can't leave the building in the course of the workout.
Death by burpees
chest and thighs have to touch the ground
both feet leave the ground at same time
clap overhead while feet are off the ground
Are fats good or bad? And which ones should you eat? Find out more in this article.
20 min AMRAP
100ft Prowler Push (prowler + max Back Squat)
20 KB Tater (something challenging, but safe for your toes)
400 Meter Run
25 Sit Ups
10 - 1
Thruster @ 55%
1 - 10
Kneeling Half Moon @ 33% snatch
Row 500 Meters
GHD Sit Ups
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Amateur Fight Gone Bad
1 min max Hollow Rock
1 min max Horizontal Kettlebell Swing @ 25% snatch
1 min max GHD Raise
1 min rest
400 Meter Run
500 Meter Row
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