AMRAP in 20 Minute:
4 Ring Muscle Ups
8 Handstand Push-ups
12 Power Snatch (65/95#)
Community Notes:
Step up for a Cause!
Friday in all classes and Saturday at Girls on Girls (all day)!
Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.
Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”
It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community.
A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!
NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition.
To the STEP UP FOUNDATION!
Quote:
“Do what you can, with what you have, where you are.”
– Teddy Roosevelt
5 comments:
6am
Kristen 6+4 transitions/2ab/55
Larissa 6+12 transitions/2ab/45
nooner
Jonathan 4+14 rx
Rob 6+2 rx
Gina 5+4 55# 3 AB trans
Ana C4+1 RX
Dana H 5+1 rx
Taylor 6+3 banded strict PU/push up/ db snatch
Keith 4+12 rx
Edwin 7 rds 8 DB row 20#/10 DB DL/ 12 Power Cleans 65#
Shannon 6+4 trans / 1.5 AB
Pam 5+19 trans / JMU
Megs 6 55# trans
Meredith 6+1 JMU 55/ 2AB
Rich A 7 trans
Jamie 7 JMU
9:30
Cate 5+2 rx (HBD)
Aimee 6+1 rx
Jill 4+2 JMU 1AB 55#
Jackie 5+8 JMU/2 AB.5
Leda 8+4 JMU 55# 1.5 AB
Monica 10 53 power clean dip Pushup
Kaybay 6 sc
Erini 4+18 strict 2 AB
Mary 5+3 dips box 45/55#
John 5+4 box
4:30
Matty Boh 4+7 JMU 2ab
Erika 4+3 jumping Mu stinkbug
Freaky G 6+6 1.5ab JMU
Kalyn 7+4 strict Pu
Jeff 6+ 2 rx
Alex Tu 4+2 5+15 PU
Mike 5 Bar MU
Dana 5+1 banded strict 55
Nick 7+ 1 rx
Remer 7 rx
5:30
David 6 35# box dips pushups
Seth 7 pushups box di
Greg 5+ 5 rx
Jess 6+ 12 55 pushup box dip
Tori 6+23
scientist 6 transition
Lil D 7 55 box dips 2ab
Rakshit 5 transition 2ab 75
6:30
Steph 6 + 4 (Turn overs with jumping dip, Stink bugs, 55#)
Bhargav 5 + 18 (Turn overs with jumping dip, Stink bugs, 55#)
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