Officially proclaimed on May 5, 1868, Memorial Day was set aside to pause and honor the brave men, women and families of our armed forces for their service and their sacrifice.
However you choose to observe this day, we hope you’ll take a moment to reflect on what a blessing it is to live in this great country. Remember that there are those who answered the call of duty and gave their lives to ensure we have the freedom and ability to live ours.
We wish all of you a great holiday weekend! Stay safe and we hope all of you enjoy some relaxing time together with friends and family.
We will only have 2 classes for Memorial Day on Monday, May 30 – 530am and 1130am. All other classes are cancelled.
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U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
*Reminder* – There are only 2 classes today, 530am and 1130am
“Rahoi” – 12 minute AMRAP of:
12 Box Jumps, 24/20″
6 Thrusters, 95/65lbs
6 Bar Facing Burpees
We started a tradition shortly after we opened our doors and it has become one of the most anticipated weeks at Moontown. “Heroes Week” features an entire week of only Hero WODs during the weeks of Memorial Day and Veterans Day.
We continue that tradition this week. Each day this week there will be a different Hero WOD, all were programmed by CrossFit Headquarters, in honor of fallen service members. There will be a picture and a brief description of the Hero’s duty, sacrifice, and family.
This is a special way for us to honor those who served and made the ultimate sacrifice in defending our freedom and serving our country. Life keeps us busy and it’s easy to forget about the brave men and women who guard our lives with theirs. We must remind ourselves of those who fought and those still fighting to protect us and our way of life. We must also remember, that fight comes with a price.
Let this week serve as a reminder to all of us that Heroes do exist. We suffer to honor their sacrifice.
This is an open post for any coaches opening the box today.
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)
1 mile Run
300 Air Squats
1 mile Run
*Partition the pullups, pushups and squats as needed. If you have a 20lb vest or body armor, wear it.
10 minutes for Mobility
8 minute AMRAP of:
5 Deadlift, 185/125lbs
5 Power Clean, 185/125lbs
3 Front Squat, 185/125lbs
40 Double Unders
5×8 Bent Over Barbell Row
3 rounds of:
20 Box Jumps, 24/20″
10 Handstand Pushups
Split Snatch 2-2-2-1-1-1
*Alternate legs on first 3 sets, and work up to a heavy one rep
EMOM for 12 minutes of:
1st Min – 250m Row
2nd Min – 8 Split Snatch (alternate legs), 95/65lbs
3rd Min – 7 Toes-to-Bar
5 sets of:
1 Strict Ring Muscle Up
3 Strict Ring Dips
5 Strict Ring Pullups
*RX is done without dropping from the rings
3 rounds of:
15 Thrusters, 95/65lbs
15 Bar Facing Burpees