Friday, November 22 2024

Squat Clean Build Up E2MOM

5 – 4 – 3 – 2 – 1 – 1

HERO WOD

“BURIAK”

20min AMRAP:

5 Squat Cleans 155/135lbs MRX 115/85lbs

10 Over the Bar Burpees

15 Pull-ups MRX Ring Rows

200m Run

AWS1 James Buriak, 31, of Salem,Va, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, Ca. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln. He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

Core & Leg Development

2×10 Double Kettlebell Front Rack Walking Lunges

2×10 Evil Wheels

2×10 Pistols or Pistol Scales (10 each leg)

1min Wall Iron Chair Sit Holding 25/15/10lb plate

Thanksgiving Schedule!!

Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm

Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!

Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare

Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare