Ballston CrossFit » Friday, November 11, 2016

Friday, November 11, 2016

TODAY: Happy Veterans Day! We will be doing a WOD by Team RWB to commemorate this moment in history. Kat Urbanski from Team Red, White and Blue will be joining for the 6:30pm WOD. There is a hangout at World of Beer after the 6:30pm WOD and Veterans get their first beer free!

Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here


WOD for Warriors ‘competition’ in honor of Veterans Day

WOD for Warriors is a workout held on Veterans Day at gyms and boxes across the country. All proceeds from this event go directly to supporting Team RWB, whose mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

Top Gym
This year, gyms will be competing against each other for total repetitions completed. More participants = more reps…and veteran and military reps count double, so be sure to find the veterans in your community and invite them to join you! The winning gym and two runner-ups will receive a prize package from Rx Equipped. Every rep counts!


**The significance of the repetitions in this workout can be seen in the layout where the 11min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.**
11 minute AMRAP
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
*Adaptive or modified exercises can be used. All exercises can be scaled to your ability level.

Modified ‘Armistice’ (Without Barbell)
11 minute AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats”


Finisher: 15 Min EMOM:
1st Min: HSPU (choose a challenging number)
2nd Min: Tall Box Jumps (choose a challenging number)
3rd Min: handstand walking practice

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