FUNday

AMRAP in 20min of:

  20 Power Snatches 

  20 Calorie Row/Bike

 :20 Bar Hang

  20 Situps/Hollow Rocks

The Stories Of These 5 Athletes Will Motivate Everyone Of You

Thursday

"Death By" - Push-UPs : 1 rep + 1 rep / 1 min

Death By Push-UPs With a continuously running clock perform: 1 Push-UP  in the first 1 min, 2 Push-UPs  in the second 1 min 3 Push-UPs in the third 1 min ... Continuing this for as long as you are able.

           then...

Turkish Get-UPs: 4,4,4

Are you Coachable?

Police remember Roxbury Lt. who died on Unity Tour

Wednesday

“TUMILSON”

8 Rounds for TIME:
  200m Run
  11 Burpee DB Deadlifts (60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Tuesday

5 Rounds for TIME:
  10 Pull-UPs
  10 Box Jumps
  10 KB Snatches (53/35)

"Although violence is rarely the answer; when it is, it’s your only answer."                                           ~Tim Larkin

Monday

CrossFit Football Total

Complete the Following:
   ·Power Clean – 1 Rep
   ·Squat – 1 Rep
   ·Bench Press – 1 Rep
   ·Deadlift – 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

OODA Loop