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Monday 11/11/2013


Monday 11/11/2013

Happy Veterans Day to all the former and current servicemen and women at CFM and across the country.
Veterans Day schedule: Group class at 9am only.  Open gym until Noon.
*anyone that can’t make 9am feel free to do the second heat with me at 10:30am.

A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A Hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you  may never have been before. A level of suck that is indescribable to most that have never been there, and when its over you should feel accomplished not because of the time on the board, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.

So today, as we hit this workout, I want us to all sit back and look at the big picture. Take a second to think about why we are doing this, then give this workout everything you have. It will be tough, it will be grueling, but in the end I promise you will be proud of what just went down.
2 Mile Run
2 Minute Rest
20 Squat Cleans (135, 95)
20 Box Jumps (24, 20)
20 Walking Lunges with Plate Overhead (45, 35)
20 Box Jumps
20 Squat Cleans
2 Minute Rest
2 Mile Run



“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee