CrossFit Coldwater – CrossFit
16 years ago, our Nation underwent a tragic loss.
16 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani
Warm Up: General 2 (No Measure)
15 jumping jacks
15 sit ups
15 mountain climbers
15 air squat
Teams of 3:
Buy-In: 2001 Meter Row
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row
Cool Down/ Foam Roll (No Measure)
Jog, walk, row, or bike for 3+ minutes
Foam Roll for 10 minutes:
Mid-Upper Back (hug yourself)
Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)
Take a moment today to reflect on the significance of the day and all of the heroes who gave their lives in the service of others.
Take a moment to be thankful for everything and everyone that you have.
Its very hard to feel anything besides joy when you’re coming from a place of gratitude.
2017 09 10