Warm up
3 rounds for time
200m run
10 squats
10 pull ups

Do one round of 10 cals and 10 wall balls to get used to the wod
*take 5-10 minutes to go through some rowing and wall ball tips and tricks.

Wod is
19 Minute Amrap
19 Wall Balls
19 Cal bike or row or a 300 meter run (to the sidewalk and back)

*would really prefer you biked or rowed, ski erg also available for use
*bike will be the tougher of the two for most people.

Warm up
4 rounds
200 M Run
10 no push ups burpees
20 Jumping jacks

Strength Front Squats
5 sets of 5, take it light

Wod 3 rounds for time of:
50 Double Unders or 100 singles
25 sits ups
10 Clean & Jerks, 135/95 lbs

Regular hours today.
Please maintain social distancing

Memorial Day is about honoring those who made the ultimate sacrifice for our country. Here are several hero wod options for the day

Warm up will be spent going through the movements in the workout out you pick

Option 1 “DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

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Option 2 Martsen

Marston –

Complete as many rounds as possible in 20 minutes of:
1 deadlift, Heavy
10 toes-to-bars (switch to sit ups or toes to rig if you havent been doing toes to bar, SCALE THIS MOVEMENT)
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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Option 3 weather permitting . feel free to run in the rain, just not the lightning

Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

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Another all outside option weather permitting

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.

He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.

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Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.

Sunday Funday!
10 spots inside, 10 spots outside. no squat rack necessary for this workout.10 outside people can stay right by the building, its still shaded at 10am

Warm up- Run 800m and go through the movements in the workout.

Wod 1
9 Minutes Amrap
9 single arm devil press
9 Burpees

Rest 3 Minutes
Wod 2
8 Minutes amrap
8 db snatches alternating
8 Burpees

Rest 3 Minutes
7 Minute Amrap
7 Single arm HANG db clean and jerk (alternate arms each round
7 Burpees

Are you sore…. I am so sore. It really make you realize how much harder you push in class compared to on your own. We have samples of CBD muscle rub at the gym from the local family owned business
https://heavensorganics.com/


We have an 8am endurance outside.
The outside rig area is open gym from 8am to 11am. you can also take all bikes and rowers outside.
Inside classes are listed on the ap

8am endurance.
Lets bring it back with………………
8×400 with 90 seconds rest together on the post office road. Bring your water jugs

9am open gym. sign up on the ap

10am
No team wods yet although with limited numbers of people inside we could start them.. with separate equipment for each team members, BUT not tomorrow
10am Wod
For time
CrossFit Fundraiser Wod 3
See if you can beat your time.
50 DB deadlifts
50 Abmat sit ups
50 box step ups
50 single arm thrusters!