****HEROES WEEK****

The CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

Kurt & Tami’s cute little Ella gettin after it in Strength class. Your never to young or to old for CrossFit!

STRENGTH/SKILL
This week all Strength/Skill work will be done post WOD and will be Athlete’s choice.

WARM UP
800m Run
then 3 Rds
15 Ring Rows
20 KB SDHP
25 Banded Good Mornings

WOD
“The Don”
For time:
66 Deadlifts 110/70
66 Box jump 24/20
66 Kettlebell swings 50/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 55/40
66 Wall ball shots 20/14
66 Burpees
66 Double-unders
SONY DSC
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

2 responses »

  1. Joni says:

    She is a little firecracker

    WHOA!!! today? wouch. 44:57 rx..so thankful that I simply survived. 🙂

  2. Anna says:

    Super cute Tami!

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