4 December 2009

WOD
Row 1000 meters
Then 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Goodluck to Jeremy and Emily at the USAW Club Coach Certification!

Also of note, CFHQ developed a WOD entitled, "Lumberjack 20", in order to commemorate the 4 Soldiers that were lost and the 11 additional casualties at Fort Hood, TX from the local CF Affiliate known as Lumberjack CF (http://lumberjackcrossfit.blogspot.com/2009/05/lumberjack-20-crossfit-challenge.html), but lets not forget about the other 8 Soldiers lost and 20 others injured. This event will also be a fundraiser to assist the families and loved ones involved in this tragedy. We will attempt "Lumberjack 20", along with most CF Affiliates, on 5 December 2009. Money and/or a WOD will not bring back those brave men and women we lost on 5 November 2009, but it is an opportunity for us to get togther as a CF community to pay homage to their memory and lend some strength to the families left behind. I hope to see everybody there and ready to rock-n-roll!