Happy Veterans Day

Happy Veterans Day

Thank you to all who served in our military.

I want to give a special thank you to my business partner Darin Bibeau who served in many ways for our country, from special forces to the State Department. Our country is safer because of Bibeau!

 

SATURDAY – SALUTE TO OUR VETERANS

There is NO CLASS ON SUNDAY IN WOBURN. Open Gym in Charlestown as regularly scheduled.

 

CrossFit

Going to be our first COLD day! Couldn’t be better way to show some Veteran’s Day toughness with a run in the cold and showing whats up with gutting through a great Hero WOD mixed with some running.

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : “Running DT”

5 Rounds
Run 400m
12 Deadlift 135/95
9 Hang Power Clean
6 STOH

S: 4 Rounds
L1: Run 200m, 95/65

Rx+: 155/105 (this is “DT” as written”)

 

Sweat

Core Work : 15 Minutes of BLASTING

Conditioning
Run 400m
12 DBL KB Steps (uneven carry)
12 Backwards Steps
– alternate up/down and repeat
12 Barbell Rollouts (2′ roll)

 

The Program

1. Strength and WOD @ 185/135 (able to do at least 1 round UB), NO RUNNING

2. 5 Rounds
Run 800m
Row 500m
50 Double Unders
rest 4:00

3a: 5×10 Barbell Rollouts, rest 120s
3b: 5×20 GHD Situps AFAP, rest 60s
3c: 5×6 Strict MU

 

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