Call Us: (303) 263-2997

Saturday, 11-1-2014

31
Oct

Saturday, 11-1-2014

Saturday Schedule:General gym hours: 8:00am-12:00pm
 
8:00am class Alpine members only
9:00am & 10:00am – FREE classes to family, friends, and public!  We just ask that you please limit to three free classes before you consider a membership with us.  We are currently offering a THREE MONTH SPECIAL FOR $299 FOR NEW MEMBERS! (Regular price – $450)
8:00am- 10:00am – Weightlifting with Oly Coach Dylan
*11:00am Rocky Mountain Thunder Swim Team Strength & Conditioning *This is a new private training period for RMT athletes only.  General Open Gym still allowed during this time.
 
 
8:00am Class Workout of the Day – “31Heroes”
AMRAP in 31 minutes:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30″/24″
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400M with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will take the sandbag and begin their 400M run, while Partner #2 continues work wherever #1 left off.
Score is your total number of reps.
 
*Standard ACF Rope Climb – Start with knees on ground, head to rafters, return to ground in full control.
 
9:00aam & 10:00am Class Workout of the Day
Modified “31 Heros” workout:AMRAP in 31 minutes:

8 DB Thrusters 45/35
6 Rope Climbs or variation
11 Box Jumps 24″/20″
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400M with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will take the sandbag and begin their 400M run, while Partner #2 continues work wherever #1 left off.
Score is your total number of reps.
 
Post your scores to the Whiteboard.
 
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
 
http://www.31heroes.com/the-wod-2/
 
31-Heroes-Names

Leave a Reply