Thursday 170511 “Michael” Version

There has been a fair amount of squatting this week and today we find a break from passing the buns below parallel. In exchange, we get to run!  Careful out there on the road as the construction has been erratic in terms of where or when it goes on around Cross Creek Road and Civic Center Way. Yield to cars and workers please… even if you are shooting for a personal record from your performance in this workout from back on June 13th 2016.

We get back on the WHOLE LIFE CHALLENGE in a little over a week.  May 20th is the official start date- our registration page is open and ready for sign ups. We start off with the preliminary WOD on that Saturday morning at 8:30am and also take physical measurements. You are encouraged to join in and find a friend or family member to participate with you.  It is a great way to ease them into a better way of eating and into an exercise program (like CrossFit perhaps?… it’s a great gateway!)

Jon and Rod work on power snatch and overhead squat positioning. Jon lifted heavy and Rod set a 3RM OHS!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Michael”- a version, repeated from 160613
Three rounds for time of:
800m run
30 scott ups (25/10kg bumper plate+abmat)
30 banded good mornings/hip extensions (2″/1″)
Post time and scaling to chalkboard/journals

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 (2005). With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Thursday’s 5pm Open training hour

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