Dispatch – 007

Dispatches From the Front 007 

Thank You

12 years of: 

Lives changed

Lives lost

Sweat

Smiles

Relationships

Funerals

Celebrations

Mourning

Pounds lost

Purpose found

Jobs created

1000s of hugs, fistpumps, and high fives. 

Through it all the people have been the source of power. 

And laughter has been the soundtrack for the memories. 

Here’s to the next 12. 

Live your dream, 

Dale 

What You Need to Know: 

Thank you to all of you who came out on Friday, and the support those of you who couldn’t make it showed us throughout the day online and in person. Truly, we appreciate all of you who’ve been with us, whether it’s been a few days or over a decade of fun. It’s been a wild ride. 

Big congrats to our athletes who went out to CrossFit Alpha Pack’s Dawg Days of Summer competition on Saturday! And congratulations to Coach Mo and Sarah Wilson, who placed 3rd in the Rx division. 

Events Coming Up: 

  • Tuesday: Group Bike Ride @ RCAC. Ride starts at 6 PM (Weekly)
  • Thursday: Group Run @ RCAC. Run starts at 6 PM (Weekly) 
  • 9/10: Color for Hope – 5K Color Run and Event for Suicide Awareness 
  • 10/22: PSKC is hosting the Festivus Games – this will be a 2-person team competition. 

On Tap This Week: 

MONDAY:

Lift: Work up to a heavy of the following complex: 

1 Hang Clean + 1 Power Clean + 1 Push Jerk

Sweat: AMRAP5 x 3

AMRAP5:

3 Clean and Jerks (95/65)

5 Pull Ups

10 Box Jumps

***2:00 Rest

AMRAP5:

3 Clean and Jerks (135/95)

5 Pull Ups

10 Box Jumps

***2:00 Rest

AMRAP5: 

3 Clean and Jerks (185/125)

5 Pull Ups

10 Box Jumps

***Score:  rounds and reps

TUESDAY:         

Sweat: For Time 

21-18-15-12-9-6 

Front Squats (95/65)

Bar-Facing Burpees

***Run 200m between rounds 

***30:00 cap 

WEDNESDAY:

Sweat: EMOM32

Min 1   12/8 Cal Row

Min 2   8 Toes to Bar

Min 3   12/8 Cal Ski

Min 4   6 DBall Over Shoulders (100/60)

THURSDAY: 

Sweat: 2 RFT

Bike

1000m – 500m – 500m

***Rest 2:00 between efforts.

FRIDAY:

Sweat: AMRAP35

Teams of 3

P1:400m Run

P2:

12 OH Plate Alt. Lunges (45/25)

6 KB Snatches (ea.)(53/35)

19 Sit Ups

P3: Rest

***Rotate when the 400m is complete

Don’t Eat Sh!t: “Three Reasons You’ll Never Buy Salad Dressing Again”, via CrossFit.com

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