Workout of the Day
A. Bench Press@35% + Chain: 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)
30 Sit Ups (GHD)
30 Ring Dips
A. Back Squat: 1RM
B. Deadlift: 1RM
19 Minute AMRAP
3 Muscle Ups
Shuttle Sprint (5,10,15 yards)
6 Burpee Box Jumps 20″
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18th, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Divisin, ll Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister Nicole Campbell: and brother, Jonathon Campbell.
Don’t worry! The gym will still be open. Alisha is going to be coaching the afternoon classes on Friday (4pm & 5pm) and the morning class on Saturday (10am).
Make sure you fill her classes!
A. Bench Press + Chain (Add 1 chain more than normal): 1RM
Ex: Small Chain – Go up to Medium
Medium Chain – Go up to Big)
B. Ring Dips: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps
*Smallest Band Possible
5 Rounds (20 Minute CAP)
20 Double Unders
15 Wall Balls 20/14
10 DB / KB Push Press 55/35
5 Bar Muscle Ups (5 Strict Pull Ups @21X1)