WOD Saturday 05/01/2019
A REMINDER THAT WE HAVE BOTH 6AM AND 7AM SESSIONS SATURDAY MORNING.THE FULL SCHEDULE IS NOW BACK TO NORMAL. LETS HIT THE GROUND RUNNING IN 2019!! 🙂
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defence Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favourite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina Viola.
“Viola”
Individually or in pairs complete the following,
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 42.5kg (30kg)
17 pull-ups
13 power cleans, 42.5kg (30kg)
-Both athletes complete the run together.
-Partition reps however between pair.
-Only one athlete completes reps at a time.
Post load, rounds and reps completed to comments.
WOD Friday 04/01/2019
Sumo deadlift
5-5-5-5-5
-Reps must be touch and go.
Post loads for working sets to comments.
WOD Thursday 03/01/2018
A REMINDER TO CHECK THE MODIFIED SCHEDULE FOR TODAY’S WOD IN THE NEWS AND EVENTS SECTION!!
5 Rounds for time:
15 Hang squat cleans, 60kg (42.5kg)
30 Push-ups
-30min cap.
Post load and time to comments.
WOD Wednesday 02/01/2019
A REMINDER THAT THERE IS ONLY A 6AM, 7.30AM AND 5PM SESSION WEDNESDAY!!
As many rounds as possible in 15mins of:
10 Calorie row
15 Burpee box jumps, 24″ (20″)
20 Kettlebell swings, 24kg (16kg)
Post load and time to comments.
Box closed Tuesday 01/01/2019, New years day!!
HAPPY NEW YEAR CF 4551’ERS!!
We are open on Wednesday at 6am and 5pm, we hope to see ya’ll there 🙂
WOD Monday 31/12/2018
A REMINDER THAT THERE IS ONLY ONE SESSION AT 7.30AM ON MONDAY. THERE ARE NO SESSIONS TUESDAY 1ST JAN!!
Split jerk
5-5-3-3-3-1-1-1-1
-From the racks.
Post all loads for working sets to comments.
WOD Saturday 29/12/2018
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
A REMINDER THAT THERE IS ONLY A 6AM WOD SATURDAY MORNING. IF YOU’RE NEEDING A LITTLE MOTIVATION AFTER CHRISSY, GRAB A BUDDY AND COME IN AND COMPLETE IT TOGETHER.
“Mr. Joshua”
Individually or in pairs complete the following,
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts, 113kg (80kg)
-Both athletes complete the run together.
-Partition reps however between your pair.
Post load and time to comments.
