CrossFit Workout 5/19/17 Friday

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 of barbell thrusters, up to something that is very heavy for you.
30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
5 bar facing burpees
10 kettlebell swings, 24 kg (16 kg)
15 weighted situps, 20 lbs

On the weighted situps, you must make the med ball touch the ground above your head and then touch the ground past the heels of your feet.

This has a 25 minute time cap.

Competition Team Lift

Clean and Jerk
1 squat clean + 1 hang squat clean + 1 split jerk
Find your max for the day.
You must link both lifts.

Competition Team Skills

Take 30 minutes and work on your worst CrossFit skill.

Supplemental Workout

6 x 800 meter row
Start every 5 minutes.
Start easy and get progressively faster as you go.