“Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas Edison
Shout out to all competitors! Please consider registering for the Everyday Warrior 2017 Battle Series! This is a fun and challenging online competition that helps support local CrossFitters with cancer. 3 workouts total, one a week for 3 weeks during Saturday 10am classes (9/23, 9/30, 10/7). Check out all the details here. And get registered here.
lateral hip distraction w/ resistance band 2 min each side
10 min EMOM to work up to today’s heavy single split jerk.
Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these…
5 min AMRAP
(C2B pull-ups for FB athletes)
20 deadlifts 275/185
20 KB swings 70/53
20 OH squats 115/75
20 C2B pull-ups
20 box jumps 24/20
20 DB squat cleans 2 x 45/35
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.