Monday, May 27, 2013 – MEMORIAL DAY

REMEMBERING OUR ‘LOST PROTECTORS’

ONE CLASS ONLY AT 8 A.M. DUE TO HOLIDAY

We remain forever grateful to men and women in uniform, and to their families, who sacrificed time, energy — and even their lives — for our freedom.

To mark Memorial Day, CFUM will do a Hero WOD.

What’s a Hero workout?

“To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.” (Fallen But Never Forgotten, CFJ)

Read more on the background to these poignant workouts here: “Fallen But Never Forgotten”

052713 WOD

A. Group warmup

B. “Schmalls”

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Scaling option A:

Run 800 meters

Then ONE round of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Scaling option B:

Run 400 meters

Then ONE round of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 400 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.