09/03/11 – 31 Heroes WOD @ 9am / Closed Monday

We are closed this Monday, 09/05 for Labor Day.

Today’s Recipe  – Paleo BDay Cake – Primal Palate (For when you just need a lil’ sumpin sumpin)

Today’s Link

• Down on Lumbar Flexion in Strength Training Programs?  Enter The Reverse Crunch – Eric Cressey

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The Workout

The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

In regards to the specifics of the Hero WOD, it is still in the process of being created. We will provide more information as it becomes ready. Thank you!

Get Involved

• Register for the workout under the “Registration” tab – $31 gets you the workout & a t-shirt
• Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates here to find one near you. If they’re not already hosting, recommend that they do 
• Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times.
• Not interested in a workout? You can still donate by clicking the donations tab above, however if you’d like to receive a t-shirt you must register for the event.

Who Benefits

• 100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Schedule –

• Mobility Warm Up
• WOD – “31 Heroes” – 31 AMRAP of:
  • This is a partner WOD.  While partner one is completing Event 1, partner two is running a 400m with a sandbag.  They switch when partner two returns from the run.  Partner two picks up exactly where partner one left off.  Here is the WOD.
    • Event 1 –
      • 8 Thrusters (155/105)
      • 6 Rope Climbs (15ft target)
      • 11 Box Jumps (30″/24″)
    • Event 2 –
      • Run 400m (45# sandbag for men / 25# for women)
    • Your score is the total number of reps completed which includes Thrusters, Rope Climbs and Box Jumps.
• Relax / Stretch / Give some thanks to those who are willing to risk their lives for the safety of this country.