Note: we’ll only have a 9AM class on Independence Day. AND, don’t go to Sanctify proper; we’ll be in the back of the building immediately west of Sanctify (formerly Sani-matic). Look for the big overhead door, we’ll have it open for ya!
At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.
20 Deadlifts (275/185)
20 KB swings (70/53)
20 Overhead Squats (115/75)
20 Pullups (Chest to Bar)
20 Box jumps (24″/20″)
20 DB Squat Cleans (45/30)
Scale as needed but here are some logical options…
L3: 225/155, 70/53 Russian, 95/65, 40/25
L2: 185/125, 53/35, 75/55, shorter box, 35/20
L1: 135/95, 44/26, 65/45, shorter box, 30/15