White Shorts

Back Squat 5-5-5-5-5

MetCon:

  • 400m Sandbag Run (70)(50)
  • 40 Burpees
  • 30 Ball Slams
  • 20 HSPUs

ACF will be hosting Memorial WODs for those lost within the firefighter community this year. While we can’t specifically mention all lost, these two events will be our way of acknowledging the sacrifices of those serving to protect our communities every day.

Make sure to show up and donate whatever you can to help (all drop-in fees will be donated to charity, so bring your friends). We cannot forget the sacrifices of those who protect our communities. We will honor Firehouses 68 and 51 Saturday, August 17th and The Granite Mountain Hotshots Saturday, August 31st with the rest of our CrossFit community.

Firefighter fundraising

Firehouse 68 and 51 on Saturday, August 17th at 8:30am (photo c/o Firehouse 68)

The Granite Mountain Hotshots on Saturday, August 31st at 8:30am


15 Responses to “White Shorts”

  1. Chrissy C

    65-76-83-87-96

    9:58 (50#SB/15#Slam Ball/15#DBSP)

    Love the new sandbags!

  2. Southpaw

    75-80-85-95-100

    12:05 (50??/15#/24 inch decline)

    Not feeling it today.

  3. Nisha

    135-155-165-175-185
    11:01 (1.5 abmat)

    “knees out, chest up”…one day it will happen without Daniel having to repeat it over and over, maybe 😉
    Thanks for the new sandbags!!!!!

  4. Easy Rider aka Robert Hammond

    135-155-175-185-185

    10:47 Rx

    My math was off on the back squats.. actually needed to be in the 190-205 range. Oh well. The HSPUs were deceptively harder than they looked due to the burpees, sandbag carry and ball slams. Good job 8:30.

  5. MikeB

    225-245-255-265-275

    Metcons have always been my weakness!

    15:18 (70#/20#/2 abmats)

    Nice working with the nooners today! Thanks for the push on the HSPUs Jessica!

    Nice to meet Leander and Ryan!
    Good work everyone.

  6. leanderjean1

    150/ 14:15 it was fun running in the rain.. with 50 pounds 🙂 #nooner

  7. Speedy J

    185-195-205-215-220
    7:14 Rx
    Fun to share the bar with me Mary

  8. Adam Segal

    135,155,155,165,175
    8:01 70#,20#, 25# db press

  9. Trip

    135-140-150-160
    7:37 50#, 20# Good times with the 8:30 class! Thanks Daniel!

  10. T-REX

    135-150-160-175-180(2). Thx for sharing Naz! 11:58/50/20/1abmat. Thanks JB! Thx Napkin and Liz for jogging post-Wod mile!

  11. arnold

    185-195-195-205
    13:31
    HSPU took half the time with my 53lb KB shoulders!! Ouch
    Squatting with Mary is always awesome!

  12. Kyle D

    185-195-205-215-225
    10:20ish (can’t remember exact seconds) (1 AbMat on the last 10 HSPU)
    That 70lb bag wasn’t bad for the first 200m, but those back squats kicked in and made the last 200m a chore!

  13. Sean

    135-175-175-195-175 tried to practice better form
    10:46 scaled HSPU (did 5 sets 5 sec holds HS then 20 40#db shoulder presses)