9:30am – Free Community Workout
9:00am – ReFlex Yoga
10:00am – The Hero Course
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
3-5 Rope climb ascents
3 minutes of plank.
3-3-3-3 start work sets at 60% adjust by feel
1000 meter row
45 pound Thruster, 50 reps
Knee on the wall
Roll calf bb