Today is Veterans Day and we will be running 3 classes only: 6:00am, 9:00am, and 5:30pm. This year CFMV has signed up as an affiliate for the Three Wise Men Veterans Day Tribute! We encourage all members to sign up and complete the workout at our location. However, you are not required to sign up or to donate; all members are welcome to hit the WOD free of charge and without signing up. If you’d like to donate and have your name appear as a supporter, click here to sign up.
WOD:
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
So this was my first ever attempt at pulled pork and ever slow cooking anything, who needs a smoker when you have a crock pot. This was absolutely amazing and I have eaten a lot of pulled pork, this with the Zesty BBQ Sauce I used from Son of Grok was amazing. I almost ate 2 lbs of this pork by myself. Hope you enjoy.
Mobility WOD
Paleo Diet Lifstyle