12.16.2021

FUNday

“LAURA”


AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.











Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

12.15.2021

Thursday

5 Sets, each for TIME:

150m ROW/SKI

   REST: 1:00 between efforts


         then…


For Load:

Weighted Pull-UP

 1-1-1-1-1-1-1

Weighted Dip

 1-1-1-1-1-1-1


TBT…



12.14.2021

Wednesday

STRONGman Day
 Yoke
 Sled
 Atlas Stone
 Weighted Carries



12.13.2021

Tuesday

ACTIVE RECOVERY

Complete for Quality:
 Building RUN
  TABATA
    V-UPs
    Plank
 Building RUN
  TABATA 
    Flutter Kicks
    Bar Hang 
 Building RUN
  TABATA 
    Hollow Rocks
    Windshield Wipers



12.12.2021

Monday

For TIME:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)