CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies only), Noon, 4:00pm, 5:30pm
Open Gym- 6:30-7:30am
9-11 Memorial WOD:
2001 Meter Row or Run (Sx: 1600m Row or Run)
11 Box Jumps (30/24″)
11 Thrusters (115/75)
11 Burpee Chest To Bar Pull-ups (Sx: Target Burpees to 6″ Target if you don’t have pull-ups)
11 Power Cleans (165/115)
11 HSPU (Sx: Box HSPU)
11 KB Swings (53/35#)
11 Toes 2 Bar (Sx: Toes 2 Rig)
11 Dead Lifts (165/115)
11 Push Jerks (115/75)
2001 Meter Run or Row (Sx: 1600m Row or Run)
** 30 min Time Cap. Please scale the WOD appropriately to finish within 30 minutes. (If you have a > 10 minute mile time, you need to scale to the 1600m for the Run or Row)
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
The 125lb represents the number of deaths that occurred at the Pentagon.