WOD - Friday, 4.10.2015


Wrist Wraps are in -- get them at the front desk

I made a few technical changes on the blog so it should load MUCH faster.  Let me know if you're seeing improved loading speeds.

This Friday from 1-3PM is the CrossFit Kids open house.  Sign-up sheet is at the Front Desk.  Kids Classes will officially kick back off on Sundays starting on the 19th.

This Sunday we will be doing a Bring a Partner WOD at 10AM.  This person does not have to have any CrossFit experience (we will program this workout to be a burner, but extra inclusive).  This is a great opportunity to bring in a friend who may have interest in joining or learning what Active Life Athletics is all about! 

HERO WOD FRIDAY

Remember the people you're doing this workout for.  Read their story below.


WARMUP
Run/Row 207 meters
7 Elbow to Instep with Rotation (each side alternating)
7 Air Squats+7 second Squat Hold
7 Toe Touches
7 Jumping Air Squats
7 Beat Swings
7 Push Ups
7 Strict Pull Ups

-Review movements and scales, workout strategy and pacing

10:07 warm up
-equipment set up
-costume changes
-bathroom breaks

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Read more about them @ New York Times

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Read more about them @ New York Times

Seven rounds for time of:

7 Handstand push-ups
7 Thruster 135/95
7 Knees to elbows
7 Deadlifts 245/165 (scale accordingly, especially if you went heavy on Wednesday)
7 Burpees
7 Kettlebell swings, 70/53
7 Pull-ups
 

WOD Demo 


FITNESS (11AM)
Warmup
run 400m
single arm KB walk x4 length
10 KB swings
5 inch worm
5 boot strap

WOD 1
3 rounds
5 pull ups
10 push ups
15 situps

WOD 2
21-18-15-12-9-6-3
box jump, kettle bell swings