Saturday, August 31, 2013

Granite-Mountain-Hotshots

 

HOTSHOT 19

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

TODAY’S SCHEDULE:

8AM-OLYMPIC LIFTING CLASS WITH COACH GREG

9AM- “HOTSHOTS 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

10AM- WEEKEND WARRIORS -FREE CLASS

Partner WOD: complete the following in any order. One partner works to complete the reps while the other completes one bear crawl lap around the gym. Trade once one partner completes the bear crawl.

For time
40 burpees
40 medball bear hugger jumping squats
40 situps
40 ring rows

11AM- WOMEN’S ONLY CLASS

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
9 Overhead squat
Level 3- 95lbs
Level 2- 75lbs
Level 1- Choose your weight

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