Pioneer Day Hours – We will be open for ALL MORNING classes and CLOSED for ALL EVENING classes. 

Dynamic Warm Up – Mobility Prepare for..

A: Strength
Back Squat
3 x 5
Work up to 75-80% of a 1 rep max and hold for three sets.

In Between sets do:
2 Min Plank Hold – 1st set plank, 2nd set left side plank, 3rd set right side plank.

US Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. 

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

The “Coe” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 12, 2010 (100812).

B. WOD
“Coe”
10 Rounds for time of:
10 Thrusters 95/65
10 Ring Push Ups

C. Cool Down

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