Monday 090417


Remember we are still accepting DONATIONS & SUPPLIES for Texas Hurricane Victims.


Programmer’s Notes:   Athletes heading into competition this weekend should be training this week.  Keep intensity high Monday and Tuesday.  On Wednesday and Thursday begin to taper down intensity and focus on refining movements for the competition.  Friday should be a rest day physically and mentally.  Stay hydrated through out the week and stay focused on good nutrition.  Saturday, competition day, stay calm and relaxed, don’t try any new products (protein, pre-work supplements, etc.) or eat any different than you usually do.  It’s just another training day, bring the HEAT!


Met-Con (Hero WOD)

12 Burpees
9 Hang Power Cleans 95/65#
18 Wall Ball Shots 20/14#
200-meter Plate Run 45/25#

This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper, and Delray Honor Guard. “She was a badass, and I/we wanted this to be just like her.”

The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, “based on Christine and who she was:” 40 minute AMRAP, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked; Wall Ball Shots, for a sniper’s accuracy; Plate Run, for having to run while carrying gear.

By | 2017-09-03T12:10:42+00:00 September 3rd, 2017|Uncategorized|