12/05/09 – Ft. Hood Hero Tribute WOD – FREE CLASS @ 11:30AM

In memory of the soldiers killed at Ft.Hood, we are hosting a hero WOD at the gym today. Members are encouraged to visit this site, and read more about the fundraiser for the soldiers’ families.

The 10:30am CrossFit WOD is as follows:

• 20 Deadlifts (275lbs) /Run 400m
• 20 KB swings (2pood) /Run 400m
• 20 Overhead Squats (115lbs) /Run 400m
• 20 Burpees /Run 400m
• 20 Pullups (Chest to Bar) /Run 400m
• 20 Box jumps (24″) /Run 400m
• 20 DB Squat Cleans (45lbs each) /Run 400m

NOTE – The prescribed weights can and will be modified for members.

9:30am Fundamentals – We are reviewing the Air Squat, Front Squat, Overhead Squat, Press and Push Press.  We will conclude with a workout.

• Fundamentals WOD – Complete five rounds for time:
  • 6 Dumbbell Thrusters
  • 9 Ring Dips
  • 12 Box Jumps

11:30am – Free Class – This class is for all ability levels.  The structure of the class looks like this:

• Mobility Warm up
• Squat Instruction
• Workout
• Foam Roll / Stretch

REMINDER – Tonight is the CF 908 Holiday Party.  Please check yesterday’s post for all pertinent details.