11.11.21 Workout of the Day

Chad

Saturday Golf Outing
Those interested in participating in our 9 Hole Golf tournament on Saturday, please contact Martin. It will be extremely causal, quick & fun!

Veteran’s Day Thursday
Today, we will have regularly scheduled classes. All classes will be completing “Chad” a Hero workout, celebrating the life of Chad Wilkinson, a 22-year active duty Navy Seal who took his own life in 2018. The workout is 1000 box step ups. We will have numerous scaling options for all fitness levels.
In 2018, CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory. “

Barbell & Interval
RX: 1000 box step up (20”) with weighted vest
[Time 50-70 minutes]
-Only recommended our 3 year plus athletes due to the volume.-

Modifications for each fitness level ⬇️

1000 reps
500 reps
350 reps

40 minute AMRAP
20 minute AMRAP

1 mile walking lunge
800 m walking lunge

Reduce reps
Reduce height of box

Those athletes that desire to complete this workout in its entirety, please use you own timer on your phone. Feel free to come in any scheduled class time & go when ready on your own. Gym will be open at 5 AM.