12/27/16: Back Squats and "Tiff"

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

This Weekend's HOLIDAY SCHEDULE:

Saturday 12/31/16:  9:00am Class ONLY

Sunday 01/01/16:  CLOSED

Monday 01/02/16:  10:00am Class, Open Gym Until 12:00pm

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UPCOMING EVENTS!

Monday, January 9th: Starting the first week of January, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February! (The workouts will be used as the class WOD, so you will be doing them either way.)  Cost will be $30 and that covers a t-shirt and scoring. Each week we will announce the top three for each WOD and the overall leaderboard.  Last year's Open was a blast, so let's have another great year!  Sign up on the whiteboard!

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WOD:

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Boot Camp:

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A.)  4X:

60 M Walking Lunges

60 M Sandbag Push

B.)  On a 25-Minute Clock:

Run 1.5 miles

Then AMRAP:

11 Ring Rows

7 Wallballs (20/14#)

7 Push Ups

Score=AMRAP Rounds Completed

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  "Tiff"

On a 25-Minute Clock:

Run 1.5 miles

Then AMRAP:

11 CTB Pull Ups

7 Hang Squat Cleans (155/105#)

7 Push Presses (155/105#)

Score=AMRAP Rounds Completed

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  "Tiff"

On a 25-Minute Clock:

Run 1.5 miles

Then AMRAP:

11 CTB Pull Ups

7 Hang Squat Cleans (155/105#)

7 Push Presses (155/105#)

Score=AMRAP Rounds Completed

Post results to SugarWOD!

Optional: EWOD/CoreWOD