Daily Motivation (Weekend Edition): “He who has health has hope, and he who has hope has everything.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD – “Lumberjack 20″ Honoring Ft. Hood
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
– 20 Deadlifts (275#/185#) / Run 400m
– 20 KB swings (2 pood) / Run 400m
– 20 Overhead Squats (115#/75#) / Run 400m
– 20 Burpees / Run 400m
– 20 Pullups (Chest to Bar) / Run 400m
– 20 Box Jumps (24″) / Run 400m
– 20 KB Clean Catch Squats (32kg/24kg) / Run 400m
*We can modify where necessary. For this workout, you can complete it on your own or with a partner. If you do it with a partner, you need to do your runs together and your partner will hold a wall sit while you do your work. Kettlebell clean catch squats are replacing dumbell squat cleans because ”we love them ‘bells.”
On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.