911 CrossFit

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 5 - 9

*** MONDAY, SEPTEMBER 5TH ***
HAPPY LABOR DAY!!

WE ARE OPEN FROM 5AM - 10AM

530AM - BOOT CAMP

630AM - CROSSFIT

830AM - CROSSFIT

SATURDAY, SEPTEMBER 10TH

9AM - MOBILITY WITH COACH DAVID

*** SNATCH ***

10AM - CLASS WITH COACH NICOLE

MONDAY

HERO WOD

THE SEVEN

A SUICIDE BOMBER KILLED SEVEN CIA OFFICERS AND ONE JORDANIAN OFFICER AT A REMOTE BASE IN SOUTHEASTERN AFGHANISTAN ON DECEMBER 30, 2009. AFTER POSING AS A POTENTIAL INFORMANT REPORTING ON AL QAEDA.  SEVEN NEW STARS WILL BE ETCHED ONTO THE MEMORIAL WALL AT THE CIA WHERE EVERY STAR REPRESENTS GRIEVING FRIENDS, FAMILY AND COLLEAGUES DEDICATED TO FIGHT AGAINST THE ENEMY, FOREVER IN THEIR NAME.

7RDS FOR TIME

7 HSPU

7 THRUSTERS      135LBS

7 K2E

7 DL                         245LBS

7 BURPEE

7 KBS-R                  70LBS

7 PULL UPS

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

FRONT SQUAT

E2MOM

5 @ 60%

5 @ 65%

5 @ 75%

5 @ 80%

5 @ 85%

WOD

800 MTR RUN

50 T2B

400 MTR RUN

75 PUSH UPS

200 MTR RUN

100 B-FLY SIT UPS

WEDNESDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
SNATCH
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%


WOD - AMRAP 15 MINUTES
15 POWER CLEAN         115/95
25 PLANK TUCK
15 PUSH PRESS               115/95
25 PLANK TUCK

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS
DOUBLE UNDERS
MU
L-SIT - 45 SECONDS
T2B
RING DIP

***WORK ON WHAT NEEDS IMPROVEMENT***


WOD - 4 RDS
10 OHS                  95/65
15 BURPEES
20 KBS-A              55/35
400 MTR RUN

FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
CLEAN & JERK
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%

WOD - FOR TIME
***BUY IN - 400 MTR RUN***
3 WALL WALKS
20 RING DIPS
40 JUMP LUNGES
60 V-UPS
80 WALL BALLS         20/14