FREE INTRO CLASSES:
Thur, Sept 30 @ 7pm
Sat, Oct 2 @ 10am
#155 Mon/Thur @ 7am, starts Oct 4 (2 slots left)
#156 Mon/Wed @ 6:30pm, starts Oct 4 (3 slots left)
#157 Mon/Wed @ 8:30pm, starts Oct 11 (4 slots left)
#158 Mon/Thur @ 8am, starts Oct 18
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Commentary on today’s workout (by Hari):
New “Hero” WOD’s are always rough. CrossFit has become the preferred fitness program within our elite military units. As a result, an extraordinary number of those who die in the line of duty are CrossFitters. Dave Castro explained last weekend that through his service as a Navy SEAL, he has been personally close to too many of the men these WOD’s have been named after. (continues in first comment)
IMPORTANT SCHEDULING NOTE: Effective Monday, October 4, Open Gym will start at 7:30 PM (thirty minutes later than the current start).
Black Box Events:
Oct 1: Rest Day Bowling–please RSVP
Oct 2: Visiting Coach OPT–5 slots
Six tips for an improved attractive posture (including crossfit!)
Standards of performance
Evolution / WOD drunk
Confused brain equals pain
Become one with the barbell
With vegetables aplenty, put some soup on the stove
If you had been meaning to make a donation to one of the members of Team CFNYC for FGB5, it’s not too late. Click here to donate and if you already donated (and/or participated), thanks again for your support.
A big thank you to Emily who, like Grace, managed to take a ton of amazing photos for us at Saturday’s FGB5 fundraiser. See her limited set on her Flickr page or if you’re friends with her on Facebook, you can see her complete album.
Chadron looks on while his girlfriend, Laura, hangs tough on the wallball:
Ray on sumo deadlift high pull:
Brett makes the box jumps look easy:
Marcos on push press:
Emerson, our number 4 fundraiser overall, on the rower: