Special Memorial Day "Lumber Jack 20" WOD
MONDAY, May 28th, 10:00am (only workout of the day)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan 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
This workout is in honor of these soldiers.
"Lumber Jack 20"
20 Deadlift (275/185)
Run 400
20 KB
Run 400
20 OHS (115/85)
Run 400
20 Burpees
Run 400
20 Pull Ups
Run 400
20 Box Jumps
Run 400
20 DB Squat Clean
Run 400
1 round for time
Pam & Mikes Menu, Recipies, and Shopping List for week 2
BellyFire Paleo Cooking Seminar at CF Troy
Wednesday, May 30th, 7:00-8:30pm (6:30pm workout will be accelerated)
These dishes will be demonstrated and sampled
Red Pepper Coconut Cream Chicken
Sliced Tender Beef
Roasted Butternut Squash
Cashew & Date PaleOs
See the video below.
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