"Michael"

Friday Apr 3 2020


I'm signed up, are you? Hero Forged Friday will continue and our Saturday workout will be the CrossFit "Support Your Local Box Fundraiser" weekly workout. The workouts will be one of the classic Girl WODs and a non equipped equivalent to it. Get signed up and stay tuned! 

https://www.crossfit.com/sport/support-your-local-box-fundraiser

Have a great Friday!
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (Good-mornings with barbell, kb, plate, db)
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Lieutenant Michael McGreevy died in the helicopter that was sent to go and pull out the Seals during Operation Redwing in Afghanistan on June 28, 2005. The Lone Survivor is a great book and a pretty decent movie, including a cameo appearance by Marcus Luttrell, the only Seal to survive of the initial 4 Seals on ground. 19 men killed, a story every American should know. After the workout, if you don't know use all this new found free time to fix that. https://memberwhen.com/memorial-day-tribute/#


Unequipped At Home
1.) For Time
Starting at the floor, hop from the floor onto your bottom step, then back down. Then hop from floor to first step to second step then back down. 
Continue this until you get to 5 steps up and down. 
2.) 24-16-8
Alt. Mountain Climbers
Alt. Butt Kicks 
3.) ROMWOD
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Hills at Baird Creek
24:09 w/ banded good mornings
3x10 rear foot elevated split squats w/ 35s just so my legs aren’t totally gone by the end of this.
Brenton from last week
11:58 with 20 lbs weight vest. 🥴🤮
Still moving!!! Thanks for keeping me moving!
Worked until 9:00pm / Packed up my stuff to begin working from home on 4-6-20.
Core! Shoulders to hips; fore & aft!! Scaps, pecs, abs, back, & bootie (glutes, adds, abds)...GHHE/GHSU/Hip circle <^>/planks