11 November 2015 – Veteran’s Day

Veteran’s Day Schedule:  
For the holiday (Wednesday, 11 November) we will be operating on a limited schedule.  We will run our regular 9:30 a.m. CrossFit class, our 10:30 Bump Be Gone Ladies Boot Camp, as well as Open Gym from 2 p.m. to 4 p.m., followed by Heavy Lifters Club at 4:30 p.m.   Please refer to the schedule online for a full listing of classes available on Wednesday.  All other classes are canceled for the day.
9:30 a.m.- 10:30 a.m.:  CrossFit WOD
10:30 a.m.-11:30 a.m.:  Bump Be Gone Boot Camp
2:00 p.m. – 4:00 p.m.:  Open Gym
4:30 p.m. – 5:30 p.m.:  Heavy Lifters Club
During open gym members are welcome to select  one of the following Hero WODs as a means to honor our Veterans. Tomorrow, we honor not only those who have served and have paid the ultimate sacrifice, but all who continue to serve today.   We encourage you to take a moment and thank a Veteran tomorrow for their service, and possibly open a dialogue with them.  Too many of our Veteran’s are coming home and are struggling.  Its time we provide the support that they deserve and need.
OPTION: 1:  
“Three Wise Men”

AMRAP:  4 Minutes

5 Hang Squat Snatch (Elite: 185/125; Rx: 135/95;  S: 95/65)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

AMRAP: 4 Minutes

10 Power Clean (Elite: 185/125; Rx: 135/95;  S: 95/65)
20 Pull-Ups

Rest 2 minutes, and then…

AMRAP: 4 Minutes

15 Box Jump-Overs (24/20)
30 Wall Balls Shots (20/14)

The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling.  After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.





Ten rounds For Time:
  • 10 Thruster (95/65)
  • 10 Ring Push-Ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Five rounds For Time:

  • 3 Rope Climbs
  • 10 Toes-to-Bar
  • 21 Walking Lunges with 45 lb Plate Overhead
  • 400m Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.