CrossFit Hero Workout “Rich”
13 Squat Cleans (at HQ ~ 155lb. / 105lb.)
Then, 10 Rounds of:
10 Pull-ups (at Krav Maga)
100-Meter Sprint (From Krav to Bus Stop and Back to Krav)
Then, 13 Squat Cleans (at HQ ~ 155lb. / 105lb.)
Note: Today is our second installment of the CrossFit Hero Workout Friday program we are launching at our gym. This are some super challenging workouts by design: They honor a fallen hero, who we recognize and honor through the effort of our training. However, just like any workout at our gym, these Hero Workouts are also scalable and open to modification to ensure everyone can participate.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Friday Special Programs
Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)
Community Open Gym (1:00 PM – 4:00 PM)
Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)