No KidFit this week! We resume next Monday, the 26th.
Monday and Tuesday regular schedule
Wednesday: 5am, 6am, 9am, and noon. No night classes
Thursday: 9am “Murph”
Friday: 10am WOD only
Saturday: 10am WOD
Sunday: Open Gym 8-10am
10 Power Snatches (115/80)(95/65)
20 Box Jump Overs
Regular Schedule today
In honor of Veteran’s Day we will be doing the Hero WOD
5 Rounds, each for time
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest2Bar Pull-Ups
*rest 2 mins between rounds*
*Ideally use a pull-up bar that is 6″ above your max reach*
*scale weight to 60-65% of your 1 rep max*
*scale c2b to jumping chin over bar*
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
*image and bio collected from CF home page*