Thruster, 5,3,1,1,1 Repetitions (Use a Rack – Go Heavy!)
Rest as needed then,
“Good Golly – Miss Molly”
As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
Note: For the Thruster, athletes will use the rack, and work to establish a new 1 Repetition Max effort. A great goal is a bodyweight Thruster. For “Good Golly” compare todays total rounds and repetitions to September 5, 2017. How many athletes have a bodyweight Thruster and 8 or more rounds of the AMRAP?
Alejandro “Alex” Cantu
It is with great sadness I notify our gym that Alejandro “Alex” Cantu passed away on Sunday, November 5, 2017. Alex trained at our gym for two years in preperation for his dream of becoming a Soldier in the United States Army. Alex served honorably and with distinction, completing US Army Airborne School and Basic Combat Training at Fort Benning, GA., and Ft. Sill, OK., where his physical fitness scores were at the top of his Platoon. Alex was initially stationed in a barracks at Ft. Sill adjacent to where I completed my basic combat training. Alex would frequently write to our gym during his basic and advanced training. At our gym, Alex was loved for his strong sense of patriotism, honor, and burning desire to serve and protect our Country.
This tragedy was brought to my attention on Friday evening just moments after completing the Hero Workout “Murph”. One hour earlier, following a brief of the workout, I shared with many of you the horrific number of our Nations Veterans who take their life every day, and we prayed for Veterans suffering from the effects of PTSD. Sadly, none of us could foresee how this statistic would ultimately effect our gym. My heart aches for Alex, and for those of you who knew him, and trained alongside him at our gym. Please continue to keep Alex, his family, and our Nations Veterans in your prayers. ~ Coach
Tuesday Special Programs
Bag Class (5:15 PM – 6:00 PM at Krav Maga)
Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)