Saturday Schedule
8:00AM – 8:45 CrossFit/QuickFit
8:45AM – 9:30 CrossFit/QuickFit
9:30AM – 10:15AM Yoga with Alexandra
10:15AM – 12:00PM Open Gym
12:30PM – 1:00PM CrossFit Kids (3-6)
1:15PM – 2:00PM CrossFit Kids (7-12)

“Zembiec”
5 rounds for time of:
11 back squats, 185/125 lb. (from the floor)
7 strict burpee pull-ups
400-meter run

QuickFit
5 rounds for time of:
11 Goblet Squats
7 burpee jumping pullups
200m run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Note: It will be difficult to find a pull-up for 12″ above reach for the advanced folks so try your best to find a tall pull-up bar. A fun advanced version is to use the pull-up bulbs on the outdoor rig. I recommend using the pull-up bar and then reaching up to the bulbs from there.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

“Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and be self-confident. Appreciate your friends and family. Be a leader and not a follower. Be valorous on the field of battle. And take responsibility for your actions. Never forget those that were killed. And never let rest those that killed them.” – Major Douglas Zembiec, the “Lion of Fallujah”

Read more about Major Douglas Zembiec on Wikipedia