Tuesday November 21

Lots of things coming up. *Gym is closed Thanksgiving day
Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am
Field Day December 2nd, workouts and fun in the park
Holiday Party, same night, December 2nd at Escape


Warm up
750m row or 5 minute bike

Doing the wod before the strength today!

Hero Wod

****Follow these rules.. no grips chalk only, no adjusting grip while hanging, no switching from one hand to another
****WRITE YOUR HANG TIME EACH ROUND**** you are trying to accumulate 6 minutes total of hanging from a bar no matter how many rounds it takes you. Time capping this at 40 minutes


Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.



do your strength after the wod, start on your own

Emom for 10 minutes
Squat clean+Squat clean+jerk