WOD - Thursday, 12.31.2015

New Years Eve Schedule

10AM Group Class.... BE ON TIME

Open Gym through 12:30PM

New Years Day

10AM Group Class

CROSSFIT KIDS UPDATE:  CF Kids is kicking off on 1/10/2016 for a 7 week cycle.  Sign-up form is here.  Sibling discount available. 


WOD

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Hero WOD to end 2015 -- bring your all for this one!  This is a partner WOD but you do not need to come with a partner, we will pair people up at the gym if you're coming solo.

Partner "Glenn"

With a partner complete as a team:
60 Clean and Jerks 135/95#
8 x 200M run
20 rope climbs
8 x 200M run
150 burpees

Break up the reps however you like.

Only one partner works at a time.

Alternate 200M runs

Partners use same bar
Rope Climb scale: 60 banded strict pull-ups

Note:  Make sure to bring shin protection for the rope climbs.  If you do not have shin protection, no rope climbs for you!  That means, a knee sleeve, tape, tall sock, pants, etc.  You don't want a rope burn scar that will last a lifetime!