top of page
Search

Thursday, July 4th

  • Writer: Tim Derr
    Tim Derr
  • Jul 3, 2019
  • 1 min read

HOLIDAY SCHEDULE:

July 4th - 8:15 open gym, 9:30 group class

July 5th - all morning classes (5am, 6am, 7am) cancelled.

METCON:

4th Annual 4th of July Hero WOD

"Schmalls"

800m Run

directly into...

2 ROUNDS:

50 Burpees

40 Pull-Ups

30 Pistol Squats (60 singles, or other options below)

20 Kettlebell Swings (53/35)

10 Handstand Push-Ups

directly into...

800m Run

If unable to run, complete:

1,000m Row

40 Calorie Bike

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John. The "Schmalls" Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 23, 2013.

OPTIONS FOR PISTOL SQUAT PROGRESSIONS


 
 
 

Recent Posts

See All
Saturday Smackdown!!

Come join us for the last open workout of 2020! Open 20.5 For time, partitioned anyway: 40 Ring Muscle-Ups 80 Calorie Row 120 Wallball...

 
 
 
Friday Nov 8th

Thursday "Pre-Game" At low intensity… 15-12-9 Row Calories Assault Bike Calories Into.. 4 Rounds: 4 Wall Squats 8 Alternating...

 
 
 
Thursday Nov 7th

Front Squats, every 2 minutes (12:00 total) 6 Sets, Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86%...

 
 
 

Comments


Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page