NEWS
Invites are have been officially EMAILED! We’ve sent each Daybreaker with a valid email address on file an invitation to our 3rd Annual Holiday Bash at 29 Sudbury. If you do not have one in your inbox (or spam folder) just email us. Please RSVP by January 10 so we can get food arrangements set. Thank you!
HOLIDAY SCHEDULE
Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Sun 1/1 – CLOSED=
HERO WOD
“Manuel”
3 Rounds:
3 Minutes Max Rope Climbs
2 Minutes Max Squats
2 Minutes Max Push Ups
3 Minutes Max Calories on Bike
Post Total Reps to Comments.
About Manuel:
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
ENDURANCE
30 min easy w/ surges (sprints) on the minutes
Start at 2 second surges and increase by 2 seconds each minute. Keep increasing until you complete the 15th minutes with a :30 surge. Then decrease by 2 seconds for the next 15 minutes.
37/151/70/88
26/127/64/43 – rope climb attempts 1st round, rope pulls 2nd and 3rd rounds, push ups on toes
10/117(2 rounds – forgot to count first)/85/51
40/274/135(?)/84
20/ 147/ 169/ 41 – sit-ups- hollow rocks- leg lifts- for PUs
11/215/62/62
53/203/144/94
108- sit-ups,hollow rocks, planks
132-air squats
102-knee push-ups
89-bike cals
44,230,155,116
17 / 272 / 99 / 53
38/206 (lunges)/118/57
54/183/78/106
34 legless / 215 squats / 60 pussups / 105 bike cals
RIP
whoa
35 / 199 / 93 / 54
6/151/60/65
Got my first rope climb today woohoo
And it looked great ?? congrats!
Yes!!!!
33 legless / 219 / 140 / 93 rx. Starts off cool then turns into a monster. Great 530 crew tonight! What a WOD. RIP Manuel.
26/246/61/62
30 / 171 / 96 / 100
105 ring rows/ 153 airsquats/ 60 push ups – real ones/ 57 (or so cals on bike)
27 / 226 / 76 / 85
160 20# ball slams/132/87/86
36/122 (sit-ups)/110/103
47/235/200/127