Friday 11.16.18

WOtD  

5 Minute AMRAP

0 - 1
Calorie Row

1 - 2
Pull Ups

2 - 3
Double Unders

3 - 4
Sit Ups

4 - 5
Wall Ball

1 Minute Rest

Wednesday 11.14.18

WOtD  

100 Challenge
Ring Pull Ups

Deadlift
5 X 3 X 3

11 Minute AMRAP
9 Deadlifts
9 BarF Burpees
30 Double Unders

Tuesday 11.13.18

WOtD  

1-Arm DB Press
3 X 10

Press
6 X 2

Then: 6 MTC

50 Jump Squats
40 Decline Push Ups
30 KB Swings
20 1-Arm Walking Lunges
10 CTB Pull Ups

Monday 11.12.18

WOtD  
All classes are open as normal.

A BIG thank you to all the Veteran's for your service and dedication to this country. It is greatly appreciated here at COR620 and we want to live in a way that honors those whose lives were lost and show our gratefulness to those whose lives were forever changed.  May we never forget.  Freedom has never been FREE.

"Dom"

50 Calorie Row

Then:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Squat Cleans 100/75
Hand Stand Push Ups

Then:
50 Calorie Row

For Time



"We are recognizing Dominic Davila for his service and sacrifice. 'Dom' was born on July 5th, 1987 in Chicago, IL. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s Humvee rolled over a 100 lb improvised explosive device. From the blast, Dom lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained."

In his own words: “It wasn’t until Dec. 2012 that I found CrossFit. My cousin Anthony had been telling me about CrossFit for awhile now but I thought it was something I wouldn't be able to do because of my injuries. So I walked into a box that was ran by a fellow 2/8 Marine and haven’t looked back since. Once I started CrossFit, I knew it’s what I wanted to do. Over the past 2 years I have had to learn and adapt to what works for me and my disability. CrossFit has really changed my life and I want to share it with the rest of the world, with my primary focus on other disabled veterans.”

"Davila exemplifies what it means to be a Marine and is an inspiration to everyone he meets. We recognize him for his service and sacrifices but also for the work that he continues to do with other disabled veterans today. Dominic has since founded the non-profit organization Paws4Warriors with the mission of providing US Combat wounded veterans with service dogs specific to their disabilities and needs."

FRIDAY 11.9.18

WOtD

OOPS! forgot to post a workout!.. and YES we are open today!

Deadlifts
-10-9-8-7-6-5-4-3-2-1-

BBA: 30 Double Unders
15 Sit ups