R.E.D Shirt Friday 09.21.18

 Tim!

Tim!

EMOM x 16 (4 rounds)

1st Minute: 14/12 Calorie Row

2nd Minute: 12 Sumo Deadlift High Pulls (95/65)

3rd Minute: 10 Chest to Bar Pull-Ups

4th Minute: 8 Burpee Box Jumps (24/20)

IMPORTANT DATES & INFORMATION

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Every Friday is R.E.D Shirt Friday - Remember Everyone Deployed

CrossFit For Kids: Saved by the Barbell - Saturday, September 22 at 9AM

Tim Swords Olympic Lifting Clinic - Saturday, October 6th at 10 AM - 2 PM

Don't forget to sign up for class! AND enter your results in Zen Planner!



Thursday 09.20.18

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For time:

4 rope climbs

16 thrusters (95/65)

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters

IMPORTANT DATES & INFORMATION

CrossFit For Kids: Saved by the Barbell - Saturday, September 22 at 9AM

Tim Swords Olympic Lifting Clinic - Saturday, October 6th at 10 AM - 2 PM

Don't forget to sign up for class! AND enter your results in Zen Planner!

Every Friday is R.E.D Shirt Friday - Remember Everyone Deployed

Tuesday 09.18.18

Happy 71st Birthday Air Force!

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 Heritage Flight

Heritage Flight

The US Air Force was officially founded on September 18, 1947, and in the decades since it has established itself as an air force second-to-none.

WWII illustrated the value of airpower, and the need to change the basic organization of the US Military Forces. In 1947 President Truman signed the National Security Act which established this new defense organization, and along with it the creation of the US Air Force as an independent service, equal to the US Army and US Navy.  To find out more about the USAF, click here and be sure to watch the videos!

Today’s workout is on honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. To find out more about DT, check out this link.

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“DT”

5 Rounds for Time:

12 Deadlift (155/105)

9 Hang power clean

6 Push jerks

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Monday 09.17.18

Constitution Day 

On September 17, 1787, the 39 delegates to the Constitutional Convention met for the last time to sign the document they had created. We encourage all Americans to observe this important day in our nation's history, 231 years ago. To learn more about Constitution Day please click here!

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23 minutes:

9 Bar Muscle Ups

17 Kettlebell Swings (53/35)

87 Double Unders


 

IMPORTANT DATES & INFORMATION

CrossFit For Kids: Saved by the Barbell - Saturday, September 22 at 9AM

Tim Swords Olympic Lifting Clinic - Saturday, October 6th at 10 AM - 2 PM

Don't forget to sign up for class! AND enter your results in Zen Planner!

Every Friday is R.E.D Shirt Friday - Remember Everyone Deployed



Saturday 09.15.19

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3 rounds for time of:

10 dumbbell hang squat snatches, left arm (50/35)

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm

5 bar muscle-ups

IMPORTANT DATES & INFORMATION

CrossFit For Kids: Saved by the Barbell - Saturday, September 22 at 9AM

Tim Swords Olympic Lifting Clinic - Saturday, October 6th at 10 AM - 2 PM

Don't forget to sign up for class! AND enter your results in Zen Planner!

Every Friday is R.E.D Shirt Friday - Remember Everyone Deployed


R.E.D Shirt Friday 09.14.18

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3 rounds for reps of:

1 minute of sumo deadlift high pulls (95/65)

1 minute of GHD sit-ups

1 minute of push presses (95/65)

1 minute of GHD sit-ups

Rest 1 minute’


IMPORTANT DATES & INFORMATION

CrossFit For Kids: Saved by the Barbell - Saturday, September 22 at 9AM

Tim Swords Olympic Lifting Clinic - Saturday, October 6th at 10 AM - 2 PM

Don't forget to sign up for class! AND enter your results in Zen Planner!

Every Friday is R.E.D Shirt Friday - Remember Everyone Deployed