The Hero Course – Lumberjack 20

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THIS WEEKEND

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:00am – The Hero Course

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“Lumberjack 20”

On Nov. 5 at 1:34 p.m., 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.

This workout is in honor of these soldiers.

 

dynamic movement prep
Group warm up

 

Skill
For quality
3-5 Rope climb ascents
3 minutes of plank.

 

Strength
Deadlifts
3-3-3-3 start work sets at 60% adjust by feel
Wod

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mad mobi
Knee on the wall
Roll calf bb
Press ups
Thoracic ext

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