Tuesday July 11, 2017

Free Class for anyone who wants to try CrossFit for the first time! It starts at 6:30pm with Coach Claire!
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HERO WOD:
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, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“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 Chest to Bar pull ups
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m
Have athletes share barbells and run a stagger start
*Compare to 11/23/15