HAPPY 4th of July

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CrossFit Class schedule 

8 AM  class is ON

No classes at these times: 6 am, 11 a.m,4:30 & 5:30

HAPPY INDEPENDENCE  DAY

WARM UP 2-3X

100 m

leg swings

High knees

Butt kickers

Carriocas L/R

Side shuffle L/R

Spider-Man pushup

 

WOD

Gunny

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

 

Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.

 

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Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

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