Friday, 11 November

****0800 Unstructured lifting****

Strict Pull Ups

  • 1 Max Set
  • 5 sets of 80-90% of Max set reps, rest as needed between sets

Back Squat

4 X 2 @ 85-90% of 1RM

****Veterans Day, 0900 Class Only****


For Time:
1,000 Box Step-ups (20″)(45/35)

*Score = Time it takes to complete the workout.

* Weight should be in the form of a weight vest, backpack, or ruck. Scale weight as required.

Remembering Chad Michael Wilkinson

SOCS Chad Michael Wilkinson passed away on October 29, 2018 in Virginia Beach after 22 years of service. The current CEO of CrossFit, Dave Castro, originally posted this worked on December 14, 2018 as a remembrance hero WOD for the former Navy Seal and friend of Castro.

The Navy SEAL Foundation website stated that “SOCS Chad Michael Wilkinson died by suicide”. In the year 2018 suicides among US Special Operations tripled in 2018. Suicide is a large and very serious concern in the military community.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s