Friday, September 11, 2015

Free "Trial" workout tomorrow at 9 a.m. Come check us out!!

Festivus Games training at 10 a.m. with Coach Albert!!

Our generation's "Day that will live in infamy".  Most people still remember exactly what they were doing when the Twin Towers/Pentagon were hit.  Everyone's life changed that September morning.  Today we honor those that lost their lives in this cowardly attack and the brave men and women who risked their own life to save the lives of others.
                  


Arm/Leg Swings
250m Row
2 rounds of:
10 Kipping Glides
10 Counter-balance Squats
10 Straight-leg Deadlifts (empty bar)

WOD
Conditioning
Partner WOD
9/11 Tribute WOD
2001 Meter Row
175 KB Swings (represents Flight AA 175)
125 Burpees (represents those who died in the pentagon on 9/11)
110 Thrusters (represents the number of floors in North Tower)
110 Walking Overhead Lunges (number of floors in South Tower)
93 Box Jumps (represents Flight 93)
77 Deadlifts (represents Flight 77)
No prescribed weight, empty bar or heavy bar,
low box or high box, just get it done
Scale to 3-person if needed.

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