Monday, September 1, 2014

Happy Labor Day everyone. 
Remember the box is only open from 8-10 a.m. today.
There will be a Tuesday 5:45 a.m. class for this week


WOD
Conditioning
20 Deadlifts 205/133#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/53#
400m Run
20 Burpees
400m Run
20 Box Jumps 24/20"
400m Run
20 Pull-ups
400m Run
20 Squat Cleans 75/ 53#
400m Run
Scale Runs to 250m

Rx+ =
"Lumberjack 20"

20 Deadlifts 275/183#
400m Run
20 KB swings 70/53#
400m Run
20 Overhead Squats 115/73#
400m Run
20 Burpees
400m Run
20 Pullups (Chest to Bar)
400m Run
20 Box jumps 24/20"
400m Run
20 DB Squat Cleans 45/25#
400m Run

On Nov. 5, 2009 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.

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