31 Heroes Workout TODAY at 9 and 10am! 

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There is NO MOBILITY WORKOUT today at 11am!

There IS a COMMUNITY WORKOUT today at 11am!

WOD for Saturday 090311 – Click Here For Today’s Schedule
“31 Heroes“
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Post Team Reps Completed to Comments
Since we don’t have ropes for the rope climbs we will sub 15 towel pullups (see video) for EACH rope climb.  BRING YOUR OWN TOWEL!  Towel pullups can be scaled to to regular pullups if necessary.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Drills
For 8 minutes:
Medicine ball clean & throw x 8; after last throw run remainder of 400m
Rest 4 min
For 6 minutes:
Medicine ball clean & throw x 6; after last throw run remainder of 400m
Rest 3 min
For 4 minutes:
Medicine ball clean & throw x 4; after last throw run remainder of 400m
Rest 2 min
Run 400m carrying medicine ball
Stretch

There is NO MOBILITY WORKOUT today at 11am!  There IS a COMMUNITY WORKOUT today at 11am!

We will participating in Fight Gone Bad 6 on September 17th to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here
[youtube]http://www.youtube.com/watch?v=XhlaqA4dqb0[/youtube]

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.