Monday, Labor Day: 9-10am Open gym and then 10am WOD. The box is closed before and after those times, so come get some when you can!
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
20 Deadlifts (275lbs/185lbs)
20 KB swings (2pood)
20 Overhead Squats (115lbs/75lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″/20″)
20 DB Squat Cleans (45/30 lbs each)
This is a Hero WOD and these weight CAN and SHOULD be scaled appropriately!
Overhead Squat sub will be Thrusters
Due to the lack of 45/30lbs DB’s we will be mostly using the barbell for the Squat Cleans
More Scaling Options will be provided in class