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Saturday, 8-29-2015

28
Aug

Saturday, 8-29-2015

 

*ONLY TWO CLASSES TODAY*

8:00am & 9:30am Classes – Both of today’s classes are for Alpine members as well as a free class to family, friends and public.  Come try us out complimentary with no obligations
8:00-10:00am Weightlifting with Coach Dylan
 

  
OHHHHHH SNAAAAAAAPP its Coach Jen’s Birthday today!!!  She is out of town but y’all better make her do her birthday burpees on Monday =P  Thank you for what you do Jen and have a great bday!!
 
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Also please wish good luck to Heather as she is competing in the infamous Colorado Open this Saturday and Sunday.  I know she would love some reps and cheers from her hometown ACF crew!  There is no specific heat schedule for the weekend but learn more details here: http://frontrangecrossfit.com/
 

 
Workout of the Day
“Lumberjack 20”  
 
Hero WOD last performed on 
http://alpinecrossfit.com/saturday-11-8-2014/
 
 
For time:
20 Deadlifts 275/175
Run 400m
20 Kettlebell swings 70/55
Run 400m
20 Overhead Squats 115/80
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24″/20″
Run 400m
20 Dumbbell Squat Cleans 45lbs each/35lbs each
Run 400m
 
 
 
***WE WILL SUBSTITUTE MOVEMENTS AND LOADING FOR BOTH CLASSES AS NEEDED FOR BEGINNERS TODAY (more notable the Deadlifts & OH Squats)
 
 
Post your scores to the Whiteboard.
 
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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

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