7/11/18

Announcements

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

Warm-up

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle

Skill

Rowing – The Pick Drill (No Measure)

https://www.youtube.com/watch?v=UNIUh1ZyOkY
Rowing drills/positonal work to help you improve your technique.

The Hero

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Compensation

Foam Roll

Down Dog + Calf Stretch

Bulldog/Seal