Wednesday 08.06.14

Joe Doherty.

Joe Doherty.

Weightlifting Wednesday

Deadlift
Build to a Heavy 3-Rep

OTM x 14
Odd – 7 Deadlifts (60%)
Even – 200m Run

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Box Brief
31Heroes is coming up fast – next Saturday, August 16 at CFNE!

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31 Heroes was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

All funds raised will go to programs that support surviving & active duty military families.

Your $39 dollar donation goes a long way. In return, you will also receive a free 31Heroes T-Shirt.
Coach Geoff has created “CFNE Honor”, our gym fundraising team – Click HERE to join.
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Remember to Valsalva like Bode on your Deadlifts!

Remember to Valsalva like Bode on your Deadlifts!