Tuesday, 2/20/2018

SCHEDULE ALERT Due to weather conditions the 6AM class has been canceled today. Hero Workout on a Tuesday “Blanchard” (Aaron) 4 Rounds of: 800 meter run/row 32 Jumping Air Squats 32 Lunges, Total 32 Weighted Sit Ups (25/45 plate) 32 Burpees *Time Cap: 50 minutes US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. Aaron was a member of Selah CrossFit (Selah, WA, USA). Coaches first heard Aaron’s mom speak at a Veteran’s event and were struck by her words. The biggest fear for a mom who lost their son is that people would forget. “We really wanted to honor his family and quell his mother’s fears of people forgetting. We will not forget and are thankful for his service.” The number 32 represents Aaron’s age when he was killed, and the movements are relatively simple and utilize little equipment to make the workout more inclusive for a range of athletic abilities. The workout was first revealed to Aaron’s brother who performed it in South Carolina. Later Selah CrossFit would put on a Memorial Day fundraising event (May 28, 2017) hosting a crowd of athletes for the WOD. “While Aaron was passionate about service to his country, the center of his universe was his family. He revealed in his role as loving husband to Becky and adoring father of Hunter and Amalia. On leave from the Army or Marines, Aaron sought out time with his brothers, mother and father, and grandparents. He looked forward to family events that brought together scores of cousins, and aunts and uncles.” “Aaron was...

Monday, 2/19/2018

Burpee Challenge: 50/51 Warm Up: Coach’s Choice + 11 Wall Balls C.- AMRAP in 2 minutes of: 2-4 Muscle Ups 8 Deadlifts (155/225) Rest 3 minutes AMRAP in 2 minutes of: 4 Power Cleans (135/185) 8 Chest to Bar Pull Ups Rest 3 minutes AMRAP in 2 minutes of: 4 Front Squats (105/155,from the floor) 8 Toes to Bar Rest 3 minutes AMRAP in 2 minutes of: 4 Power Snatches (95/135) 20 Double Unders Rest 3 minutes, and then REPEAT Rest 3 minutes 400 Meter plate carry, Bear Hug (25/45 WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. N.- For time: 500 meter row 50 Burpees 500 meter...

Sunday, 2/18/2018

T 5 rounds of: 100 meter sprint 10 squat clean thrusters, aka clusters (75/115) 15 kettlebell swings (16/24 100-meter sprint Rest 2 minutes after each round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and...

Saturday, 2/17/2018

Burpee Challenge: 48/53 Warm up: Coach’s Choice + 13 wall balls C.-“Fight Gone Bad” Style 3 rounds of: 1 minute Box Jump Overs 1 minute Ball Slams (20/30) 1 minute GHD Sit Ups 1 minute Wall Balls (14/20) 1 minute Row for Calories 1 minute Rest * Score is total...

Friday, 2/16/2018

Schedule ALERT 9am: Open Gym ran by Vicki Burpee Challenge 47/54 Warm up: Coach’s Choice + 14 wall balls C.- 3 Rounds NFT of: 7 Glute Ham Raise 30-45 second Hand stand hold at 40 past the hour AMRAP in 18 minutes of: 10 Burpees 10 Front Squats (105/155) 10 Toes to Bar N.- EMOM 5 laps inside the gym of: Walking lunges *Do 10 push ups EMOM until the 5 laps are complete. The workout begins with 10 push...

Thursday, 2/15/2018

Burpee Challenge: 46/55 Warm up: Coach’s Choice + 14 wall balls C.- Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off (aka clean deadlift), is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2 seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. at 40 past the hour For time: Row 1000 Meters 60 Walking Lunges, total with Kettlebell Farmer’s Carry (16/24) 120 Double Unders N.- 5 rounds of: 5 Glute ham raise 10 Burpees 15 jumping...