We want to honor our veterans today with the hero wod “Bert”. To all the veterans of all branches: Thank you for your sacrifice, your bravery, and the example you set for us all.
Hero WOD Bio:: Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
-Wodwell.com
Save the Date! 51 Christmas Potluck Party// Sat. Dec. 3rd at 6pm// Eventbrite link coming soon!
Barbell Club// Sat. Nov. 12 from 8:00- 9:00am // All members are welcome!
Saturday Open Gym// 9:00-11:00am
1st Phorm Friday// Place your orders at the front desk by Fridays at the box! // Click here to view 1st Phorm’s full product line to help you reach your fitness goals!
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Workout of the Day
Veteran’s Day WOD
Hero WOD “Bert”
For Time (45 min cap)
50 Burpees (30 Burpees)
400m Run*** (300m)
100 Push-ups (70 Push-ups)
400m Run
150 Walking Lunges (100 Walking Lunges)
400m Run
200 Air Squats (150 Air Squats)
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
***Temps are going to be cold, especially in the morning, so athletes may sub the run with a machine!
Row & Ski= 500m/ 400m (Scaled: 300m/ 250m)
Assault Bike= 30/ 24 cals (25/ 20)
Echo Bike= 24/19 cals (20/ 16)
*If you have more than 60 min to work with, go for the entire workout. If not, give yourself a 45 min time cap and get as far into the workout as you can.
*This is a great way to honor our Veterans! Just put your head down & keep moving!
*This is a longer wod, so it will test your aerobic capacity and mental toughness
*Burpees: Don’t come out too hot in the first 50, just find a steady rhythm. Rest at the bottom of the burpee
*Run: Just pace yourself. First run should be the same pace as the last.
* Push-ups: Choose quick, short sets
*Walking Lunges: Steady, smooth pace
*Air Squats: Aim to get 50 at a time with short rest breaks to shake your legs out. Don’t speed through these.
“The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.”
-Jeff Miller
