W.O.D. 7.3.16

The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes 

8-6-11 reps in memory of August 6, 2011 
8 Thrusters (155/105#) 
6 Rope Climbs (15 ft. ascent) 
11 Box Jumps (30/24) 

 Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Community Notes:
For the July 4th Holiday schedule: 
Today, we will offer a 10 AM CrossFit Class and a 11:00AM Open Strength Session, and OPEN GYM from 11-1PM.

Behold the turtle. He only makes progress when he sticks his neck out.
- James Bryant Conant

1 comment:

CFKOP iPad said...

"Happy Birthday Sara Bear"
Dana/Theresa/Ellie 5+13 (75# Siamese twin sc)

"Heavy Breathing"
Sarina/Kendall 3+8 (sc)

Dave/Chris D 4+13 (125#)

"Scaled & Confused"
Danielle/Kris 5+10 (sc)

Great class this morning guys! Well done on both your athletic ability and perspective. -Rach