Saturday, November 10 2018

Marine Corps Birthday WODs "T" 5 Rounds For Time: 100 meter Sprint Run or Row 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100 meter Sprint Run or Row Rest 2min after each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. **After completion of 5th Round, Rest 2min then Start "Coffland" "COFFLAND" For Time: Hang from a pull-up bar for 6 minutes *Each time you drop from the bar, perform: 800m Run or Row or 1km Assault Bike 30 Push-Ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

CFHSV Running & Endurance WOD:

Athlete's Choice: 3 x 1600m run, rest 4 minutes between efforts OR 6 x 800m run, rest 2 minutes between efforts OR 12 x 400m run, rest 1 minute between efforts REMINDER: Free Basic Nutrition Class today at 9AM!