Give Thanks - Friday, Oct 6th/17
Give Thanks
Take some time this weekend with your family and friends to enjoy each others company!
Reminder that we have normal class hours on Saturday with Coach Terrence and Sunday with Coach Nate. Thanksgiving Monday will be a 9:30 am WOD only with Coach Steph. No class cap but please remember to sign in for class.This Thanksgiving we're thankful for many things, including our incredible community at CFI. We're excited that it will be expanding by a couple new additions… Jen's sister Lauren & brother in-law Raymond are expecting their second little one in just a couple short weeks, and we're thrilled to officially announce to everyone that next Spring our CFI family will be joined by a new McKean member! Yes that's right, Evie is going to be a big sister!! Coach Steph & Brad are expecting their second little one!
Happy Thanksgiving Everyone!
Friday October 6, 2017
Focus:
Gymnastic Skill Work.
Workout Of the Day: Hero WOD
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.He is survived by his sister, Charo; and parents, Alfonso and Mirella."Artie"Complete as many rounds as possible in 20 minutes of:5 pull-ups10 push-ups15 squats5 pull-ups10 thrusters, 95/65.
Lvl 2 Fitness
5 Banded strict pull-up10 push-ups15 squats5 Banded strict pull-ups10 thrusters, 75/55.
Lvl 1 Technique:
5 Ring row10 Box push-ups15 squats5 Ring Row10 Db thrusters, 20/15.
Lvl 4 Competitor:
Wear a 20lb vest.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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