CrossFit Workout 5/17/17 Wednesday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)


You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email   We currently have 6 gyms signed up and would love to add you to the T3 family.

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 reps of back squat, up to the workout weight
20 light kettlebell snatches after each set

Workout (start this at 30 past the hour)

As many rounds in 30 minutes of:
150 meter waiter’s walk, 16 kg (12 kg)
10  burpees
5 back squats, 185 lbs/125 lbs

No squat racks, so if you can’t do the prescribed weight, please use the heaviest weight that you can get into the back rack position.

Competition Team Lift

EMOM for 20 minutes of:
1 power clean + 1 front squat + 1 split jerk
Start at 70% and go up as you can.

Competition Team Skills

EMOM for 20 minutes of:
20 double-unders
6 strict pullups

All 25 reps each minute.

Supplemental Workout

20 rounds of:
250 meter row
5 wall ball shots, 30 lbs/20 lbs
Start every round on the 3 minute start interval.