CrossFit Barracks Athlete John Kremer, a war hero and inspiration!  As seen in “The New York Times” magazine below:

http://www.nytimes.com/2013/04/18/us/war-and-sports-shape-better-artificial-limbs.html?smid=pl-share

Photo by:  Todd Heisler/The New York Times

REMINDER: Yoga today at 12pm with coach Jane!

Strength:

Front Squat 5-5-3-3-1-1-1

(Work up to a heavy single)

Workout Of the Day (conditioning):

AMRAP in 15 Minutes

40 Double Unders

30 Air Squats

200m Farmer Carry

D1: asrx’d–pick a challenging load for the farmers carry.

D2: 20 double unders–challenging load.

D3: 40 singles–challenging load.

Strength:

7 sets

Hang Squat Clean x 2 reps (unbroken)

Rest as needed (work shoulder mobility)

Workout Of the Day (conditioning):

25 minute time cap.

800m Run

Then complete 5 rounds of:

10 Pull Ups

5 Hang Power Cleans

Then finish with an 800m Run for time.

D1: 155/105
D2: 135/85—pull up progression.—800m runs
D3: 115/65—pull up progression.—400m runs

Congratulations to all of our teen CFB athletes in competing at the Brand X teen gauntlet! Sami Mitten placed 1st in JV division, and Ryan Fridolfs 3rd! 1st or last, it’s about giving it your all and ultimately having fun in this awesome sport of fitness! We are all do proud of you guys!!!

***Open regular hours today***

Strength:

Take 15 minutes to work up to a heavy single or new 1RM of a dead lift.
Focus on technique and mechanics.

Workout Of the Day (conditioning):

8 rounds for reps

30 seconds of Box jumps

30 seconds of Rest

30 seconds of SDLHP

30 seconds of Rest

D1: 24/20″—-95/65
D2: Safe but challenging!

Congratulations to CFB athlete, Nick Jimenez, for placing 1st (Men’s Master division 94kg) this past weekend in the Cupid’s Classic Oly Event. Awesome job Nick!!!