July 22 2016
Have you been watching the CrossFit Games 2016? Here is a link to see the schedule of live events on Youtube and ESPN. There are a few local athletes vying for the podium in the Teens and Mens divisions! Check it out to see some inspiring displays of grit and determination!
Also, on Saturday, the local Vitamin Shoppe will be in house during classes to offer coupons and samples!
Deficit Deadlift 3-3-3-3-3
*Stand on 45# Plates and focus on maintaining a strong neutral spine.*
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m
*Modified version available*
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White” is one of the first Hero WODs put out by CrossFit HQ commemorating the life and sacrifice of a woman in the armed forces and this one especially hits home as she was an Ohio native. This WOD is meant to challenge your grip right out the gate with the combination of rope climbs and toes to bar, then it will tax your hip flexors as you lunge and run. The modified version allows for rope climb progressions, hanging knee raises, and a chosen weight for overhead lunges. Give it your all, she did.