*Our first class for October Basics will start at 6:30 PM! Bring a friend or two and try out our intro to CrossFit that meets three times a week (Mondays, Tuesdays, and Thursdays). It is a slower paced introduction to all of the fundamentals you will see in the regular group WODs. We hope to see many new faces and look forward to meeting all of you!*
Today we will be joining gyms from all over the world in the Operation Underground Railroad Throwdown. Any and everyone is welcome to show up and participate whether you donate/register or not! However, we strongly encourage you do so since this is for such an amazing cause! For this event, registering is how you donate – to register, please visit: www.ourthrowdown.com.
“Operation Underground Railroad (O.U.R.) is a nonprofit group of former U.S. Navy Seals, CIA Operatives and Special Ops Forces who rescue human trafficking victims, most of which are child sex slaves. During 2014 and 2015 Operation Underground Railroad has rescued over 300 victims. Proceeds from this event directly support rehabilitation programs for rescued victims and O.U.R. rescue missions. This is a cause we can all support. Let’s throwdown together and change the world!”
“Haiti and India are two countries where O.U.R. missions have truly made a difference. Operation Underground Railroad continues to gather intelligence information on where victims are located, organize rescue missions and work with non-government partners to provide rehabilitation programs for rescued victims. To recognize all the rescued victims and continued work that is happening in these two countries to save victims awaiting rescue, this year’s Throwdown WODs are Haiti and India. Haiti first, rest 3 minutes, then India – total workout time: 17:00.”
HAITI – AMRAP 7:00
1 Timothy 6:11
Pursue righteousness, godliness, faith, love, perseverance, and gentleness.
6 Pull-Ups (Scale with bands or ring rows)
11 Thrusters (65/45 lbs)
6 Chest-to-Bar Pull-Ups
11 Thrusters (95/65 lbs)
11 Thrusters (115/75 lbs)
INDIA – AMRAP 7:00
Operation Trap Door freed 18 victims and arrested 12 traffickers (and counting) in India this year, 2015.
18 Wallballs (14/8 lbs) 10′ Target
18 Wallballs (20/14 lbs) 10′ Target
4 x 6 @ 70%
*up to 1 minute of rest between sets
Front Squats (115/75 lbs) (Rx+ 155/105 lbs)
*Anytime you break before you complete a set of Front Squats, you must Run 200m.
*After your 30th, 20th and 10th rep, you may drop the bar with no Run penalty.