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