WOD - Friday, 4.3.2015

Congrats to Ilch on matching his pre-surgery snatch PR (235lbs).  He's been working hard on rehabbing and correcting his movement so he can get back to doing what he loves!  


Announcements
- There will be Open Gym tomorrow at 5am
- CrossFit Kids Open House signup is at the front desk:  Please join us for our first CrossFit Kids Open House, Friday April 10, 2015 - 1:00-3:00pm. Parent and child (or member and child) can stop in to play and workout together.  Activities will be suitable for all ages.


HERO WOD Friday is back!

Hero WOD Friday is all about bringing your A-game, working a little harder, and thinking about the stories of the amazing people that sacrificed their lives f Make sure to think about them during these WODs.

Feel free to hang out after the 6PM class for a beer!

To kick things off @supercleary will be shooting every class.  Bring your warface!

"Jack"

rmy Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Complete as many rounds as possible in 20 minutes of:

10 Push press, 115/85

10 KB Swings, 53/35

10 Box jumps, 24/20

Fitness (11am)

Warmup
Ankle mobility with band (2 min each leg),
KB waiters walk x4 lengths each arm.

10 Single arm KB OHS each arm.

4 RFT
run 400m,
30 Air squats,
30 situps,
20 box jumps