Hero Wod Saturday

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NEWS!!!!

SATURDAY

 We will be joining Redside CrossFit owners to honor the life and sacrifice of their teammate, SSgt Alex Viola.

Alex-A-Viola

Approximately a year ago, SSgt Viola was killed by an IED while on a mission in Afghanistan. He was not only a teammate of Dave, Chris and Kyle of Redside, but a friend as well.

We have the 12pm time at this event, so let’s show them how CFCP rolls – we support and honor our military!

Coach Matt will be along with the crew that attends at 12pm. Only 10 slots are available, so get REGISTERED – its is free.

REGISTRATION

Dynamic movement prep 
Group warm up 
50 n 50 Ghd.
Skill
10 doubles
20 singles
3 rounds for quality.
Strength
Thrusters
3-3-3-3-3 By feel.
Front squats
1 at tempo 73×1
5 afap.
X 2 rounds
Wod 
21-15-9
Toe 2 bar
Kb swings 2.0/1.5
Abmat sit ups
Mad mobi 
Lat stretch
Bully
Roll calves
Press ups

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