07-20-2019 "Hero Bowen"

3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull-ups
7/7 Single Arm Kettlebell Thrusters, 53/35 lbs
20 Box Jumps, 24/20 in


Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Annie Malone
07-19-2019 "Hero Manuel"


Partner WOD:
5 rounds for reps of:
3 mins of Rope Climbs
2 mins of Air Squats
2 mins of Push-ups
3 mins to Run 400 m

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 mins before beginning the next round. Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Annie Malone
07-18-2019 "Hero Hall"

Rom Wod after the workout

Metcon:
5 rounds for time of:
3 Cleans, 225/155 lbs
Run, 200 m
20 Alternating Kettlebell Snatches, 1.5/1 pood
Rest 2 mins

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Annie Malone
07-17-2019 "Hero Dunn"

Strength: 20 minutes to find
Repeat your 5 rep max for as many reps as possible
if there is time remaining find your 1 rep max

Metcon:
Complete as many rounds as possible in 19 mins of:
3 Muscle-ups
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Jump Overs, 20 in

On the burpees, jump over the box without touching it. Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina. His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing. He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Annie Malone
07-16-2019 "Hero Bradley"

10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Annie Malone
07-15-2019 'Hero Coffland"

Skill work tog ether as group:
10 Muscle Up Transitions
10 Pull-up (strict)s
10 Dips
10 Ring Dips
10 Muscle Up
10 Handstand Push-ups
8 L Sits
5 Rope Climbs

Metcon:
For time:
Pull-up Bar Hang, 6 mins

Every time you drop from the bar complete:
Run, 800 m
30 Push-ups


U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Annie Malone
07-13-2019 "Hero Roy"

5 rounds for time of:
15 Deadlifts, 225/155 lbs
20 Box Jumps, 24/20 in
25 Pull-ups


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Annie Malone
07-12-2019

Open gym Friday during all class times.
Bring a friend for free to try CF!!

Strength
Back Squat 20 rep
minus 10lbs from 5 rep max
or
repeat your last failed lift
or
add 5lbs to your last successful lift

WE WILL BE RE TESTING OUR 5 REP MAX WEIGHT
ON WEDNESDAY!!!!! WE WILL REST MONDAY!!!!

Metcon:
Team of two, one person works at a time:
50-40-30-20-10:
Wall Balls (20/14 lbs)
Box Jumps (24/20")
Kettlebell Swings (24/16 kg)

Annie Malone
07-11-2019

Rom WOD to follow Metcon:

Every 1 min for 10 mins, alternating between:
Handstand Walk
Alternating Pistol

Annie Malone
07-10-2019

Strength:
Back Squat 20 rep series
Minus 15lbs from 5 rep max
or
repeat a missed weight
or
add 5lbs to your last successful lift

Metcon:
3 rounds for time of:
10 Push press 135/95lbs
50 Double Unders

Annie Malone
07-08-2019

Strength:
Back Squat 20 rep series
Minus 20lbs from 5 reps
or
repeat last missed lift
or
add 5lbs to your last successful lift

Metcon:
3 rounds for time of:
Run, 400 m
21 Hang Power Snatches, 75/55 lbs
12 Chest-to-bar Pull-ups

Annie Malone
07-06-2019 "Dallas 5"

As many reps as possible in 5 mins of:
Burpees
-- Rest 1 min --
AMRAP in 5 mins of:
7 Deadlifts, 155/115 lbs
7 Box Jumps, 24/20 in
-- Rest 1 min --
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-ups, 40/20 lbs
-- Rest 1 min --
AMRAP in 5 mins of:
7 Snatches, 75/55 lbs
7 Push-ups
-- Rest 1 min --
As many reps as possible in 5 mins of:
Row Calories
Log total reps performed for each movement.


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Annie Malone
07-05-2019 "Partner WOD"

Friday regular hours Open gym during any class times
Make up a wod you missed
Bring a friend for free to try out CrossFit

Strength/Skill:
20 rep back squat series
Minus 25lbs from you 5 rep max
or
repeat a missed 20 rep lift
If you miss you must finish the 20 reps

Metcon:
For time:
Partners run together but split work as needed
Run, 800 m
40 Bench Press, 135/95 lbs
100 Partner Med Ball Situps
40 Bench Press, 135/95 lbs
Run, 800 m

Annie Malone
07-04-2019 "Operation Red Wing"

Todays Hours
8am Open gym- 9am WOD- 10am Open gym

Partner Wod Alternating exercises.
One will rest while other works.
5 rounds for time of:
28 Push-ups
28 Ball Slams
28 Overhead Walking Lunge With Plates 25 lbs
28 Deadlifts 135 lbs
28 Kettlebell Swing (American)s 35 lbs

Three of the four SEALs were killed, and a quick reaction force helicopter sent in for their aid was shot down with a rocket-propelled grenade fired from an RPG-7, killing all eight U.S. Navy SEALs and all eight U.S. Army Special Operations aviators on board.
The first objective of Operation Red Wings was reconnaissance to locate a Taliban resurgence advocate and aspirational regional leader, Ahmad Shah, who wished to forcibly disrupt the newly formed democracy for his own gains as leader of the so-called Mountain Tigers.

Annie Malone
07-03=2019

THURSDAY MODIFIED HOURS 8AM OPEN GYM -9AM WOD-10AM OPEN GYM
NO AFTERNOON TEENS TUESDAY AND THURS
NO 6:30PM CLASSES IN JULY OR AUG.


Strength/skill:
Back Squat 20 rep series
Minus 30lbs from your 5 rep max
or
Repeat a missed lift of 20 reps
If you set the ar down you must still finish your 20 reps

Metcon:
For time:
25 Deadlifts, 225/155 lbs
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

Annie Malone