Announcements

For the first time our members get to nominate each other for several award categories. You can also vote for Coaches awards! Winners will be announced at the holiday party. Voting is open 🙂

https://goo.gl/forms/akUueFA2gF7VGENl1

We scheduled a new Rowing Endurance class with Coach Mike on Sunday, November 26th at 10AM, after the Competition Class. You’ll need a team of 4 for this workout so get your squad together and sign up on Zen Planner!

Thanksgiving Schedule:
Wednesday, 11/22 – No 6:30PM or 7:30PM classes
Thursday, 11/23 – Closed for Thanksgiving
Friday, 11/24 – 9AM – “Jerry” Hero WOD
Saturday, 11/25 – Resume regular schedule
Sunday, 11/26 – Regular Schedule + Rowing Class at 10AM

Competition CrossFit

In 15 min:
3 Attempts at Max Unbroken Kipping Handstand Push Ups… BUT, before each attempt begin with a 20 SEC ALL OUT SPRINT on the Ski Erg.

Don’t have HSPU? Don’t have 10+ reps unbroken? Do you feel inefficient when
Fatigued? GREAT! Instead we will have 15 minutes to build proficiency in the skill!

As a team of 3, 20 min AMRAP
15/10 Cal Bike
5 D-Ball Cleans (100/70)

One partner will complete an entire round while 2 Partners Rest.

This is a 1:2 Work:Rest interval. This should translate to “ALL OUT SPRINT”. (Emphasis on ALL CAPS) To scale choose a distance on the bike you can complete in under 30 sec, and a weight on the D-Ball that is challenging, but can be completed safely under fatigue.

CrossFit

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Beginner: 4 minute hang; 600m run; 20 box push ups
Intermediate: 15-20 Rx Push Ups
Advanced: Rx

Post time to comments.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.