All week will do variations on CrossFit Hero workouts. We expect you to scale most of them, except for the 4th of July when we will do a hero workout in it’s entirety. If you have time, feel free to complete the others, but we expect you to be smart about it.
4th of July Week Class Schedule Click here for the current schedule
4th of July: Morning classes only: 5:30, 7:30 & 9:00am.
5th of July: Evening classes only: 5:00, 5:30, 6:00 & 6:30pm.
2 July 2012
Happy Canada Day
- 5 Handstand push-ups
- 10 Deadlifts (250#)
- 12 Box jumps (30″)
- 25 Pull-ups
- 50 Wallball shots (14/20#)
- 100 Double-unders
- Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.
CrossFit Home WOD
As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Tuck Jumps
400m Run (carry something like a 45# plate to make it more fun!)