Please note, we will be doing 70 minute classes today because of the class length. The schedule will be: 5:50-7am
7-8:10 am 9-10:10 am 4:20-5:30 PM 5:30-6:40 PM 6:40-7:50 PM
SAS 1 mile run 24 snatches 185/125 20 clean and jerks 225/155 15 RMU OR 45 pullup+dip
This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far too early. We miss you, Sam. We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you. Show up. Go Hard. Because you can.
It is very icy along the back, please take extreme care if you are running.
Run subs: 3/2.5 mile bike 2k/1600m row 4k/3200m bikeerg 1 mile assault runner run
Mobility :20 side plank/side :20 passive hang 10 mckenzie pressups x 2 sets
Today, we do the workout “For Keith” in remembrance of Brian Hubner’s brother. Here’s what Brian has to say about his brother:
“My brother Keith passed 1-21-18 at the age of 28. He worked as an RN for Valley Hospital in New Jersey. The gym and body building were extremely important to him for many years. The gym is the place I feel closest to him. When I first did what I now call his tribute workout during my first year of crossfit, I thought it would have been a fun one to race him at. Keith had a competitive spirit and he had a contagious laugh that I still hear until this day. “
So today, work hard, with a smile on your face. Fist bump your buddy, and maybe talk a little trash if you get em by a few seconds. More than anything, have fun with the people you care about.
Drop-ins free today if anyone wants to come in.
Lift 3×1 DL at same weight as last week
After each set, hit 5 pushups 5 pullups 5 situps 5 thrusters
Workout For Keith
For time with a 25:00 cap 50 pushups 50 cal row 38 thrusters 75/55 50 pullups 50 situps 38 back squats 75/55
No one goes up. Just go faster.
Mobility: 10 iron crosses/side 10 scorpions/side 1:00 pigeon/side