Ballston CrossFit » Friday, July 4th, 2014
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Friday, July 4th, 2014

Happy 4th of July: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Saturday.

REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends!

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Fitness & performance:
“Lumberjack 20”
For time:

  • 20 deadlifts, 275/185
  • Run 400m
  • 20 KB swings, 32/24
  • Run 400m
  • 20 overhead squats, 115/80
  • Run 400m
  • 20 burpees
  • Run 400m
  • 20 pull ups (Chest to Bar)
  • Run 400m
  • 20 box jumps, 24/20
  • Run 400m
  • 20 squat cleans, 115/80
  • Run 400m

*Compare to 6/1/2013

Finisher: 50 toes to bar for time

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