WE WILL BE CLOSED THIS WEEKEND AS WE ARE HOSTING A CROSSFIT L1 SEMINAR. THANK YOU.

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"Bell"

3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

WE WILL BE CLOSED THIS WEEKEND AS WE ARE HOSTING A CROSSFIT L1 SEMINAR. THANK YOU.

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Open Gym

or

Suggested WOD

20 min AMRAP

200m Run

18 Box Jumps

16 KBS (1.5/1)

14 DB Walking Lunges (front rack @ 50/35)

12 Sit-ups

10 DB Power Snatches

The "Other CrossFit Total" 1 RM Clean

1 RM Bench Press

1 RM OHS

A. Deadlift 5-5-5-5-5

B. 12 min AMRAP

200m Run

8 T2B

4 Bar Muscle-ups

A. Jerk 3-3-3-3-3

B. 5 rounds

1 min Max Power Snatch (75/55)

1 min Max Burpees

1 min Rest

Rest Day

We will be CLOSED next Saturday, June 24. We are hosting a CrossFit L1 Seminar.

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Partner WOD

400m Run

100 T2B

100 Sandbag Cleans

100 Overhead Walking Lunge

100 Deadlifts (135/95)

400m Run

A. Press 3 RM

B. "Cindy"

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Open Gym -or-

Suggested WOD

8 x 200m Sprints*

*Rest as needed to give Max Effort

A. Back Squat 2 RM

B. 4 min AMRAP

27 Hang Power Cleans (135/95)

27 Wallballs (20/14)

27 Cal Row

Rest 4 min

4 min AMRAP

21 Hang Power Cleans (135/95)

21 Wallballs (20/14)

21 Cal Row

Rest 4 min

4 min AMRAP

15 Hang Power Cleans (135/95)

15 Wallballs (20/14)

15 Cal Row

A. Deadlift 10-10-10

B. 3 rounds

400m Run

16 Deadlifts (225/155)

40 Doubleunders

A. Curtis Press* 1 RM

*Power Clean, One Lunge on each leg, Push Press

B. 4 rounds

12 Thrusters (95/65)

6 Bar Facing Burpees

12 Front Rack Lunges (95/65)

6 Bar Facing Burpees

Rest Day

With a Partner 4 rounds

400m Run

30 Wallballs (20/14)

30 Box Jumps (20/14)

30 DB Snatch (50/35)

30 Burpees

"Miron" 5 rounds

800m Run

23 Back Squats

13 Deadlifts

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."

Łucki is survived by his wife and son.

Open Gym or

Suggested WOD

3 rounds

400m Run

21 Burpees

A. Every 3 minutes for 30 minutes 1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Squat Snatch

*Does not have to be unbroken

B. Alternating Tabata

Plank Hold

Hollow Hold

A. Front Squat 5-5-5

B.

3 rounds

400m Run

20 HPC (95/65)

20 Push Press (95/65)

A. Rope Climb Technique  

B. 2017 Regional Event 3

100' DB Overhead Walking Lunge (50/35)

100 Double unders

50 Wallballs (20/14)

10 Rope Climb

50 Wallballs

100 Double unders

100' DB Overhead Walking Lunge

*Time cap: 30 min

Rest Day