Memorial Day Schedule
Saturday May 26th 9:30-10:30am
Sunday May 27th – CLOSED
Monday May 28th 4:30-6:30pm

Must Read Article by your own Sarah Lyons-Need For Speed

WOD: 3 Rounds For Time
5- DL 315/205lbs
10- One DB Power Clean N Jerks 65/40lbs
15 Lateral Jumps 24″
20 Toes-to-Bar

Below is a brief description of the two events that make up the Brave Soldier Challenge. Please note that the individual challenges within each event may vary slightly in type and/or order.

EVENT 1: STRENGTH AND ENDURANCE

1. Tire Flip – Competitors will flip over a tractor tire six times, three times up and three times back. Penalties will vary based upon the number of times you flip the tire. 6 minutes for 0 flips, 5 minutes for 1 flip, 4 minutes for 2 flips, 3 minutes for 3 flips, 2 minutes for 4 flips, 1 minute for 5 flips.
2. Stationary Row 1600 Meters – Competitors will row 1600 meters on stationary row machines at a preset tension.
3. Sand Bag Lift - Competitors will throw 10 sand bags over an 6ft high wall, go to the other side of the wall and throw the 10 sandbags back over the wall.
4. Run 1 Mile – Competitors will run one mile on an out and back course.
5. Sand Bag Carry – Competitors will carry two sand bags 25 yards to a line, turnaround and carry them 25 yards back..
6. Lateral Cement Block Carry – - Competitors will carry two cement blocks over a specified distance in a lateral motion.
7. Sprint – Sprint 25 yards under the Finish Line inflatable for the first of two timed segments.

EVENT 2 : STRENGTH AND AGILITY

1. Stationary Bike 1 Mile – Competitors will ride one mile on a stationary bike at a preset resistance.
2. Wall Climb - Competitors will scale an 6ft high wall. The wall will be 3/4″ plywood and be permanently mounted.
3. Rope Climb - Competitors will climb a 12ft high rope (knots every 2 feet). Note: Challenges 1 and 2 will be attached to one apparatus – 16′ square, 12′ high – designed out of aluminum stage trussing.
4. Box Jump - Competitors will box jump a total of 10 boxes. Each box will be one of thre heights: 12″, 18″, or 24″. Each competitor must firmly place both feet on each box before continuing to the next box.
5. Crawl - Competitors will crawl a total of 30ft under 2ft high cross beams.
6. Over/Under - Competitors then reach the next 30ft long apparatusthat makes them go over one cross beam that is 3 feet high then under a cross beam that is 2 feet high, back over a 3 foot crossbeam, back under a 2 foot crossbeam, etc.
7. Over - Competitors will jump over a number of 4ft high cross beams for a total of 30ft.
8. Balance Beam - Competitors will then walk across a 4″ x 4: beam that is 30ft long while carrying different weights in each hand. You will then turn around and carry them back.
9. Monkey Bars - Competitors will cross through 30ft of monkey bars. After 3 attempts a competitor will be assessed a 3 minute penalty. **
10. Rope Bridge - Competitors will hang upside down and pull themselves across a suspended rope bridge over a specified distance. After 3 attempts a competitor will be assessed a 3 minute penalty. **
11. Cargo Net Climb - Athletes will then crawl up a cargo net to the apex of the apparatus (16ft high) and then down the cargo net the ground. Eight inch gymnastic mats will be used at the base of the cargo net climb. A 3 minute penalty will be assessed if you cannot completed this obstacle after 1 attempt.
12. Sprint – Competitors will sprint 10 yards under the Finish Line inflatable for their second timed segment.

WOD: Helen- 3 Rounds
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD Demo with CSC CrossFit – video [wmv] [mov] [HD mov]

“Josh and Heather Barkley – over 150 lbs combined total weight loss in 12 months, with nothing but CrossFit and Paleo! Incredible story and journey!” — Justin Springer, Guerrilla CrossFit (IN)

Watch “The Barkley Couple: Live, Eat, Breathe CrossFit” from the 2012 Reebok CrossFit Games.

WOD Demo with CrossFit Manayunk – video [wmv] [mov] [HD mov]
“All coaching is, is taking a player where he can’t take himself.” – Bill McCartney

The Brave Soldier Challenge – Be Brave, Be a Soldier, Be Challenged. Click Here for More Info

The Brave Soldier Challenge consists of two separate events. One event focusing on Strength and Endurance and a second event focusing on Strength and Agility. Each event is made up of several challenges that will test the competitors speed, strength, endurance, and agility.

Both the Strength/Endurance event and the Strength/Agility event are timed using the ChampionChip Timing System. Competitors will be provided a timing chip to wear on their ankle. You will begin each event by crossing a set of timing mats that record the exact moment you begin your event. There is another set of timing mats at the end of each event that will record the exact moment you complete the Strenght/Endurance event or Strength/Agility event.

Competitors must complete each challenge that makes up each event. If you are unable to complete a challenge you will be assessed a time penalty that will be added to your total time.

WOD: “Half Jack” 10 minute AMRAP
10 Push-Press 115/75lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24″

District CrossFit Plans for “Hope” – video [wmv] [mov] [HD mov]
“It’s Never Just Lifting” from Gunx CrossFit (NY).