Secret Santa assignments have been made. Pull the envelope off the whiteboard that has your name on it. The person’s name you are giving to is inside. Don’t tell anyone who you are giving to, KEEP IT SECRET!!! We will exchange gifts at the Christmas Party in December. If you do not know the person you are giving to talk to Tami or Cal and they will give you some ideas. Please don’t spend a lot of money, it is “the thought that counts”.
Thanksgiving Day Workout is always special. Coach Nate puts together a great workout every year and it is guaranteed to enhance your holiday experience. The workout will be at 8 AM on Thursday morning.
All Classes will happen Today
Warm-up: Coaches Choice
Strength: S2OH / Squat Clean
3 S2OH EMOM for 6 min.
3 Squat Clean EMOM for 6 min.
Build to the weight you want to use for the workout. This is a Hero WOD!!!
WOD: Hero WOD “THE LYON”
Hero WOD “THE LYON” today.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
“The Lyon” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 27, 2017 (171227).
5 Rounds for Time:
7 Squat Cleans 165/115
7 Shoulder-to-Overheads 165/115
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
For the Burpee C2B pull-ups, ideally, use a pull-up bar that is 6 inches above your max reach when standing
Icing: Pluck the Turkey = Mobility