Sunday, December 13, 2015

CrossFit Workout - Monday 12/14/15

CrossFit Hero WOD : T.U.P.

15-12-9-6-3 reps of

power clean  135/95
front squat  135/95

Thanks for everyone who helped support our Fight Gone Bad Fundraiser on Saturday. We had 100+ people participate in the workout and dozens more in attendance to watch and help support our cause.  In five short hours we raised just over $3,000 that will be donated to the Ohio Chapter of C.O.P.S.  A national organization helping the families of law enforcement officers killed in the line of duty.

We did this by holding a free event open to everyone with one request, make a small donation and/or purchase tickets for our 50-50 and Chinese Auctions. Our community responded with dozens of great prize donations and generous financial support of our auctions. Many of our members volunteered their time to help out before and during the event and our entire coaching staff worked all morning to keep things running smoothly. It's fairly easy to host a successful event when you have such a great group of supporters. It's safe to say that a great time was had by all.

Grace Leon, Interim President of the Ohio Chapter of C.O.P.S., was in attendance and participated in the workout Saturday along with her son and two of their friends. We will be presenting the proceeds to Grace later this week.  We have 100 or so pictures posted on our Facebook Fan page, you can see them here. Fight Gone Bad 2015 photos

Sneak Peek for the week:
Tuesday: Snatches, heavy
Wednesday: rowing or running and wall ball sit-ups
Thursday:  back squats, heavy
Friday:  D'over/Makeup day or work on weaknesses
Saturday: WOD with deadlifts 155/105 and air squats

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