- Barbell club is Saturday 7AM! Reminder the cost is 20$ per month.
- It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!
- Dava will have her master’s workouts announced Thursday night! Come support her over the weekend as she hits the workouts!
Well the workouts were announced last night for Dava. She will be hitting them up the next 4 days! We will try and keep everyone updated on what time and day’s she’ll be hitting these workouts via Facebook and instagram! We’d love to see you guys come cheer her on, and heck, even hit the workouts with her would be even better! I know she’d love the support, and the community is what CrossFit is all about.
So keep an eye on on the social media, or text Tausha or me if you are curious when she’ll be going! We know Dava is going to kill it!
As far as the Hero workout goes for today, it’s a bit different. Most of them are all about breathing heavy or going long. Do we go long in this one? For most people the answer is yes. But that will depend on no capacity like most normal CrossFit workouts, but on your grip strength! Be smart with it here because slips will cost you big time! Remember it’s okay to have variance in our workouts. When was the last time you hung as long as you could from a bar? Chances are when you would a little tike! So variance is a good thing, shows us what we can work on. It might be frustrating that you physically can’t hold on one more second. But while you’re working out remember the big picture here. We’re doing this to remember someone, we live in a free country, we can do workouts like this because of our freedom. So enjoy this one!
Hang from a pullup bar for 6 minutes
*Every time you drop from the bar, must complete:
*45 min cut off
**U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members