Archives for Today's Workout

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

The Saman Hero WOD has been created in memory of retired Thai Navy SEAL and Petty Office First Class Saman Kuman.

A workout to honour the hero of Tham Luang, Saman Kuman

8 Rounds for time:

13 Deadlifts — 185 pounds for men/125 pounds for women
17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women
400 meter run

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

 

 

Next Saturday, July 28 CFP Beach Day @ Fiesta Island. Join us for a day a fun outside the Box! Sign up in the gym.

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

AMRAP in 20 minutes of:

100m Farmer Carry 53s/35s

12 Burpees

6 Back Squat 135/95 

200m Run

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

Deadlift: Every 1:30 x 5 @ 85%

“Diane”

21-15-9

Deadlift 225/155

Handstand Push Ups

Friday Mobility Day!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

In 15 minutes: Build to a heavy Power Clean & Jerk (1+2)

5 Rounds For Time of:

2 Rope Climbs

5 Power Clean & Jerk 155/105

25 AbMat Sit Up

Suggested Mobility: Ear to Shoulder stretch (hold KB in opposite hand), Foam Roll Upper and Mid Back

WORKOUT OF THE DAY

Cycle Box 6pm

2 person teams (no partitioning)

1 works, 1 rests

For Time:

270 Double Unders

2100m Run

150 Calorie Row

90 Burpees
Suggested Mobility: Calf Roll Out, IT Band Stretch, Pigeon Stretch

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am
Yoga 6pm

Superset x 3:

10 Strict Chest to Bar Pull Up

20  Hollow Rock

“Fight Club”

3 rounds, 1 minute each

Thruster 95/65

Power Clean 95/65

Box Jump Over 24/20

Pull Up

Calorie Bike

Rest

Suggested Mobility: Foam Roll Lats, Center Splits, Downward Dog

HAPPY BIRTHDAY COACH KIM!

WORKOUT OF THE DAY

Cycle Box 6pm

Snatch Complex x 6:

 Hang Power Snatch + Snatch (full) + OH Squat 

Start @ 65-70%, building

For Time:

25-20-15

OH Lunge 95/65

Toes to Bar

Suggested Mobility: Banded Shoulder Distractions, Doorway Stretch

Bring a pack of your choice for the weighted run today.

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

HAPPY WEEKEND FRIENDS!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

2 Rounds For Time:

Run 400m 

25 KB Swings 53/35

12 Goblet Squats 53/35

Run 200m 

25 KB Swings 

12 Goblet Squats

Run 100m

 

 

FRIDAY FUN FACT!

According to the Urban Dictionary:

Friday the 13th- The most dreaded date for superstitious folks, who avoid going out lest they end up being a victim of bad luck or premature death—canceling all meetings and travels is not an option.

A day termed “unlucky” made up by a bunch of people back in the ancient days because they had so much free time back then. 

WORKOUT OF THE DAY

No Cycle

No Mash 

Handstand Walk Skill Work 5-10 mins 

“J.T.” 

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Spend a good 10 minutes stretching today!

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