WOD/Events

Find 1 RM Back Squat
5 rounds:
20 ABMAT sit-ups
20 Russian KBS 32/24 Fx: 24/16
20 Push-ups

Snatch:
20:00 to Find a Heavy Double
 
Barbell Conditioning:
For Time:
10 Snatches 115/80 Fx: 75/55
8 Snatches 135/95 Fx: 95/65
6 Snatches 155/105 Fx: 115/75
4 Snatches 185/125 Fx: 125/85
2 Snatches 205/140 Fx: 135/95
15:00 Cap
*Courtesy Comp Train
*Power or Squat as needed

Free Class tonight at 6:30pm with Coach Claire! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

 
Having pain/tightness?!? Dr. Kyle from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Split Jerk:
Find a Heavy Single
*From the Rack
 
AMRAP 4:
15 Cal Row
15 Shouder to Overhead 115/80, Fx: 95/65
Rest 2:00
AMRAP 4
15 Toes to Bar
15 Burpees

Special Labor Day class times today at 10am and 5:30pm –  pay tribute to the contributions workers have made to the strength, prosperity, and well-being of our country by participating in this Hero workout with us!

Strength for the Week:
Monday: Bulger Hero WOD
Tuesday: Split Jerk
Wednesday: Snatch
Thursday: Back Squat
Friday: Strict Pullups
Saturday: Deadlift
Sunday: Snatch Balance/OHS

 

 
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
“Bulger”
10 rounds for time:
Run 200m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare: 9/13/2016 and 7/14/15

Deadlift
5 x 5 (A)
 
10 min AMRAP:
20 Wall balls* 20/14
20 Kettlebell Swings* 24/16
40 Double unders*
*3 burpee penalty each time you break on the movement

Tell a friend who has never done CrossFit to come try the free class! It starts at 12:00pm
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For Time
10 Overhead squats 155/105, Fx: 115/80
10 Box jump overs 24/20
10 Thrusters 135/95, Fx: 95/65
10 Power cleans 205/125, Fx: 135/95
10 Toes to bar
10 Burpee muscle-ups, Fx: Burpee Pull ups
10 Toes to bar
10 Power cleans 205/125, Fx: 135/95
10 Thrusters 135/95, Fx: 95/65
10 Box Jump overs 24/20
10 Overhead squats 155/105, Fx: 115/80
Athletes change the weight on their barbell
 
Finisher:
Handstand walking practice

We are disappointed to inform the community that we are cancelling the 5th Annual AM vs. PM Throwdown and Summer BBQ. We have encouraged participation, but unfortunately we did not even have enough participants for a full team from both the AM and PM community. This is disappointing as this event has historically filled up quickly and had 100+ members support the event and enjoy the free BBQ catered by the box. We will move the event back to August in 2018.
Our goal in hosting these community events is to bring everyone together for a fun time. We hope to have better participation in future community events.

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This upcoming Labor Day weekend’s schedule will have normal Sat/Sun classes, and Monday holiday classes at 10am and 5:30pm.
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Establish a new 1 RM Front Squat
5@50%, 3@60%, 2@70, 2 @ 80, 1@85, 1@90, 1@95, 1@100%, 1 at PR no more than 3 Maximal Attempts

Finisher:
Rope Climbs (remember to wear your tall socks!)
Rx: 12 Rope Climbs for time 15″
Fx: 8 Climbs for time 15″
RX+ 5-8 Seated Cimb from the Floor 15″
Technique work for those learning to rope climb
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1 Timothy 4:8 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.
He is survived by his father, John; mother, Carrie; and wife, Erin.
“JT”
21-15-9:
Handstand pushups
Ring Dips
Push ups
Compare to 5/4/2016
 
Death by 10 meters