8am, Noon, 4:30(open gym), 5:30, and 6:30pm
Extra Reading
CrossFit WOD (Time)
4 Rounds
9 OHS 115/75
15 Box Jumps 24/20
2 Rope Climb
9 OHS 115/75
15 Box Jumps 24/20
2 Rope Climb
December 16th, Saturday
10 and 11am CrossFit
Extra Reading
Sugar-Free products stop us from getting slimmer
Deadlift (5x3x1+)
75, 85, and 95%
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
December 15th, Friday
6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm
Extra Reading
Under-appreciated benefits of lifting weights
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
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