9 am- Weightlifting Technique 10 am- Endurance 11:15 am- Yoga Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC the long wayRead more

Front Squats 3-3-3   Then:   21 Deadlifts 21 wall Balls 400 Meter Run 18 Deadlifts 18 Wall Balls 400 Meter Run 15 Deadlifts 15 Wall Balls 400 Meter Run 12 Deadlifts 12 Wall Balls 400 Meter Run 9 Deadlifts 9 Wall Balls   Deadlift 155#/103# Wall Ball 20#/15#   Post Loads and Times to ZEN and Comments:  Read more

15 Min to build to a heavy snatch complex (unbroken) Snatch Hang Snatch OHS   then…   2 Rounds For the Twins   100 DU (switch every 50) 38 Synchronized OHS, 95/63   100 DU 38 Alt Squat Snatch, 135/83   100 DU 38 Synchronized Target Birthday Burpees   Happy 38th Birthday to the Craven Twins!Read more

Press Test 1 Rep Max   Then:   7 Rounds of:   200 Meter Run 7 Push Press 135/93 14 Box Jumps 21 situps   Post Loads and Times to ZEN and Comments:  Read more

Half Bert 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.Read more