Monday 151207

“A Date Which Will Live in Infamy”

“A Date Which Will Live in Infamy”

 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

2016 Changes – An email went out today to all members communicating a slight price increase for 2016. All memberships will go up by $5, with the exception of the Speed and Agility Class will go up $10. We pride ourselves in being the cleanest, best equipped, great coaching and most affordable CrossFit Box in the State and we will continue to do so!!! 

Dynamic Warm-Up – Mobility
Prepare to honor ..

WOD:“Morrison”
50-40-30-20-10:
Wall ball shots 20/14, 14/10, 10/8
Box jumps 24/20, 20/16, 16/12
KB Swings red/green, pink/blue, green/yellow

*Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level, rest 5-8 mins after above WOD, then:
Back Squat
6×3 Climbing

Then:
3 Rounds NOT For Time of:
10 L-Sit Pullups
3 Rope climbs
5 Strict Press @70% 1RM climbing if feeling it..

 

 

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