To Register visit: “31Heroes”
Please note that this is a partner workout. If you do not already have a partner, we will pair you up at class. Here are times for today:
8:15am WOD
9:00am OnRamp
4:15pm WOD/OnRamp combined
6:00pm WOD/OnRamp combined
Update:
*Saturday is a rest day and cleaners will be at the box on Saturday morning. Anyone who is unable to do 31 Heroes today can still meet on Saturday, but we are holding the trainer led sessions today only.
Thank you!
“31Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent) (*sub 30 pull-ups)
11 Box Jumps (30/24″)
**If you and your partner do not yet climb rope, please sub 30 pull-ups in place of 6 rope climbs today.
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 grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
OnRamp:
“31 Heroes Modified”
Please note that you will be partnered up at class today.
AMRAP in 31 min of:
**Partner 1 does:
8 Thrusters
16 Pull-ups
11 Box jumps
***While Partner 2 Runs 400m
Switching off and continuing where Partner 1 left off.
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.
PROGENEX “THE BARS!” Now at CF906
14g protein
18g net carbs
12g fat
1.6g CLA – Toasted Coconut Almond
1.1g CLA – PB Caramel Crunch
That translates to an easily accessible 2 blocks of Protein, 2 blocks of Carbs and 8 blocks of Fat. The block system was designed to balance the intake of carbohydrates, protein, and fat. It can be used as a valuable tool for elite athletes as well as everyday people seeking weight loss.
THE BAR is functional!
THE BAR not only helps build and maintain muscle tissue but is also designed to burn fat. Nearly every protein bar neglects protein quality in their bars but THE BAR contains SymetrymTM, a revolutionary hydrolyzed whey protein and trace mineral complex combined with CLA (Conjugated Linoleic Acid). These two powerful ingredients found in THE BAR have been shown to increase endurance capacity and lean body mass while reducing body fat.
Key Points:
C/L CLA (Conjugated Linoleic Acid): A polyunsaturated fatty acid and the primary source of fat found in the Bar, providing sustained energy and glucose optimization. It is found naturally in beef and dairy. People who eat consume CLA tend to have improved metabolic health and a lower risk of many diseases.
Prolibra: Found in the Bar. A clinically proven protein combining WPI, WPH, and milk calcium to hasten fat burning while maintaining muscle, thus keeping your BMR high, and avoiding workout related muscle wastage. The Prolibra found in the bar is very high in leucine. The Bar allows for greater preservation of lean muscle with a significant loss in body fat.
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