WOD 8.31.13 Saturday

Saturday Class Schedule:
Indy North Opens at 7 am. We will run a “Hotshots 19” heat at the top of every hour beginning at 8 am. The bounty is coach. He will be in the second heat. First 25-30 that are ready to start can jump in at that time. We will still have On Ramp at 9 am but will not have Olympic Weightlifting class today.

Today we will be honoring the 19 fallen firefighters from Prescott, AZ. These courageous men lost their lives on June 30, 2013 battling a wildfire in Yarnell, AZ. The elite unit known as the Granite Mountain Hotshots firefighting team tragically lost their lives. I have attached the link below where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

https://hotshots19.crossfit.com/

“Hotshots 19”
6 rounds for time of:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull-ups
400 meter run

In hopes of increasing interest in this event and support from our affiliates, Indy North, Clay United and Reebok CrossFit FINL, I am proposing a challenge. I have already donated $100. Now it is Coach vs. The Field. For every person that beats my score at Indy North during the open gym times, I will donate an additional $50. Tom Beeman has matched the challenge! That is $100 per athlete! We are using the honor system for this event so your reps will not be judged. We will review movement standards before each heat so everyone is clear on the WOD.

There will be childcare available. Dave at Itown Church is setting up bounce castles for the kids. There will be other surprises! BeeFree will be here fueling the athletes and the Progenex station will be set up with free Recovery Protein! Matt Bauer and Kevin Armantrout are donating $100 dollar gift cards for Ruth’s Chris Steakhouse to the the male and female with the fastest times!

Please come out and support these heroes and their families and if you are able to make a contribution, go to the website above before coming to the gym.

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WOD 8.30.13 Friday

Saturday Class Schedule:
Indy North Opens at 7 am tomorrow. We will run a “Hotshots 19” heat at the top of every hour beginning at 8 am. The bounty is coach. He will be in the first heat. First 25-30 that are ready to start can jump in at that time.

On Saturday, August 31, we will be honoring the 19 fallen firefighters from Prescott, AZ. These courageous men lost their lives on June 30, 2013 battling a wildfire in Yarnell, AZ. The elite unit known as the Granite Mountain Hotshots firefighting team tragically lost their lives. I have attached the link below where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

https://hotshots19.crossfit.com/

“Hotshots 19”
6 rounds for time of:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull-ups
400 meter run

In hopes of increasing interest in this event and support from our affiliates, Indy North, Clay United and Reebok CrossFit FINL, I am proposing a challenge. I have already donated $100. Now it is Coach vs. The Field. For every person that beats my score at Indy North during the open gym times, I will donate an additional $50. Tom Beeman has matched the challenge! That is $100 per athlete! We are using the honor system for this event so your reps will not be judged. We will review movement standards before each heat so everyone is clear on the WOD.

There will be childcare available. Dave at Itown Church is setting up bounce castles for the kids. There will be other surprises! BeeFree will be here fueling the athletes and the Progenex station will be set up with free Recovery Protein! Matt Bauer and Kevin Armantrout are donating $100 dollar gift cards for Ruth’s Chris Steakhouse to the the male and female with the fastest times!

Please come out and support these heroes and their families and if you are able to make a contribution, go to the website above before coming to the gym.

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10 min EMOM
1 Power Clean
*work up to a heavy single

RDL, 90% (of heavy single) x 4 x 4

5 min amrap
20 Calorie Row
30 Wallball, 20/14
20 Kettlebell swings, 70/53
30 Kettlebell Sumo Deadlift High Pull, 70/53
20 Burpees to plate
100 meter sprint
Rest 1 min
Repeat chipper to completion

WOD 8.29.13 Thursday

10 min EMOM
Odd: 8 Strict Pull-ups
Even: 8 Pistols

2 rounds for time of:
400 meter run
15 Front squats, 115/75
400 meter run
15 T2B

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WOD 8.28.13 Wednesday

1 Snatch Push Press + 2 Overhead Squats
*work up to 80% OHS

“Isabel”
30 Snatch, 135/95

Fitness Conditioning
10 min amrap
15 Kettlebell swings
12 Low Box Jumps
9 Overhead squats

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