Good Afternoon CFTP!
This Week's Programming
This week is going to be a bit different. We are going to take a week off from the strength cycle and implement a full week of Hero Workouts. These Hero workouts are longer and more challenging so in order to have enough time to finish them, we will be doing the workout only this week. We may throw in some cashouts if time permits.
Hero workouts are special as they are designed and named after a fallen Hero. They come in many forms and from all over the world. This week I selected Heroes from the United States Military in remembrance of those who have fallen protecting this great country. With celebrating Independence Day, let's not forget those who paid the ultimate sacrifice.
These workouts will be a grind but take a look at the Chalk it app and you will see where I have leveled them out so we can all have a workout that is challenging but doable.
MONDAY
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
TUESDAY
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
WEDNESDAY
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
THURSDAY
Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
FRIDAY
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Salute The Point Special
The Salute The Point Special has officially begun! So far we have had 11 sign-ups on the special and the more we get the bigger the prizes! If you missed last week's explanation, you can check out my spotlight from last week here.
I will be drawing the first week winners this coming Sunday! Remember, for every referral you bring in, that's one more chance at a free pair of shoes weekly! The earlier you get them in, the more chances you have at the shoes.
Flyers
We are still in need of some help with the flyers. If you are interested or have kids interested in delivering them, please hit me up as soon as possible. We still have about 2500 flyers left and we are distributing them to those who can help in bunches of 100. $.10/flyer delivered.
So far I have the following leaderboard for referrals: (if I missed one of yours, please let me know):
Devan and Lexi Stewart: 2
Daphne Miller: 2
McKaylee Ott: 1
Sofia Falconi: 1
Thank you for sharing and let's spread the word!
If you missed my post on Instagram and Facebook, you can click on there and share! Although, I think you own personal posts seem to do best. I may throw in some sharing competitions throughout the month as well so keep your eyes out for that.
Coach Dan
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