Workout of the Day
CFG/CFE Community WOD
“Whitten”
Five rounds for time of:
22x KBS @32kg
22x Box jumps 24″
Run 400 meters
22x Burpees
22x Wall ball shots @20lbs
This is a CrossFit “Hero WOD” and commemorates the passing of a member of active service personnel. These WODs are extremely potent and should be given the respect they deserve – beginner to intermediate CrossFitters should scale to a level that allows for the preservation of safe, effective body positions and appropriate intensity. Advanced CrossFitters, who are able to maintain safe, effective body positions and appropriate intensity should get this done as written.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Important Information
This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD and access will be denied from 0730. Competitors have access from 0600 until 0730 for regular training.
Christmas tickets are now available at only £10 each. We have a raffle, buffet and a DJ as well as tedious heartfelt speeches and terrible dancing from your coaches. Get in about it.
