Monday, September 2, LABOR DAY SCHEDULE – only these classes will be offered:
8am
9am
4:15pm
5pm

Normal class schedule will resume Tuesday, September 3.

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
12 minutes to work to a heavy Front Squat

WOD:
For time:

150 Double-unders
150m Farmers Carry

Rest 2 minutes, then complete 2 rounds of:
25 Front Squats (95 lb./65 lb.)
25 Ring Push-ups
25 Toes to Bar

Rest 2 minutes, then complete:
150m Farmers Carry
150 Double-unders

Post front squat loads and WOD time to comments.

_______________

Click here for NEW CLASS SCHEDULE beginning Tuesday, Sept. 3

_______________

Saturday’s HotShots 19 was a special day! Many thanks to everyone who came out to support the HotShots! Pictures from HotShots19!

There was also a big HotShots19 WOD in Prescott, AZ, on Saturday with Rich Froning, Dan Bailey, Chris Spealler, Lindsey Valenzuela, Becca Voigt and the families of the HotShot 19. If you missed the live feed, Rich, Speal and Dan all finished under 30 minutes, and in true CrossFit fashion, they all stuck around to cheer on those who were still working. It’s really special to watch Speal and Froning run extra 400s with the wives so they didn’t run alone, and to see the member of HotShots19 who survived take on the WOD that honored his friends….As Speal said, “It’s all about community”. AMEN.

“My goal was just not to quit.” – Conrad Jackson, speaking to the Prescott Firefighters

Conrad Jackson of the Prescott Fire Department was one of the men to pull the 19 Hotshots off the mountain. He did today’s memorial WOD in full gear.

You can support the families here.

Post thoughts to comments.

Media:
Monday WOD, September 2, 2013

3 thoughts on “Monday WOD, September 2, 2013

  • September 2, 2013 at 6:24 pm
    Permalink

    235 FS ties previous PR

    Was definitely feeling Saturday. This workout was an unexpected beat down.
    39:33 Rx

  • September 3, 2013 at 10:48 am
    Permalink

    Look way easier on paper 34:19

  • September 3, 2013 at 10:49 am
    Permalink

    Wait….I started at 5:00, so 29:19 was my time.

Comments are closed.