Welcome to HERO Month!
We will be honoring a different fallen service member/s each day. By telling their stories, and completing a workout in their name, we strive in some small way to honor their sacrifice. If you log 15 or more of the workouts, you will get emailed a link to an exclusive “hero month” t-shirt ot tank. All proceeds will be going to the Navy Seal Foundation, so help us get the word out on your social media each time you are able to honor a hero by completing a workout.
Five Lakes CrossFit – CrossFit
Front/Back Squat Warm Up (No Measure)
15 Air Squats w/ band + 2s hold in bottom
10 Twisting Lunges
10 Quadruped Extension/Rotation (each side)
20s per side Spiderman Lunge hold
10 Back or Front Squats w/ Barbell
20-30sec Front Rack Mobilization or Back Squat Hold
Front Squat (10-15 minutes)
Build to a challenging set of 5 inside 15 minutes without failing any reps.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.