Due to coach non-availability, there will be no workout today.

WOD:

Run 5K

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"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

0630, 0900, and 1145 workout at the MACG-28 pull-up bars.


WOD:

Thruster 1-1-1-1-1-1-1 reps

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"For the body at best is a bundle of aches, longing for rest; it cries when it wakes."
--Edna St Vincent Millay

1145 workout at the MACG-28 pull-up bars.

WOD:

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps
Run 400 meters

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"There can be only one." - The Highlander

0630, 0900, and 1145 workout at the MACG-28 pull-up bars.


WOD:

Deadlift 3-3-3-3-3 reps.

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"There is nothing which persevering effort and unceasing and diligent care cannot overcome."
--Seneca

0630, 0900, and 1145 class at the MACG-28 pull-up bars.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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"Endure and persevere; this pain will turn to your good by and by." -- Ovid

0630 @ MACG-28 Pull Up Bars

1145 class will go as scheduled - Jeff Goodes

Weighted pull-ups 1-1-1-1-1-1-1 reps.

Bring a flak jacket/body armor with you.

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I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm

0630, 0900, 1145 @ MACG-28 pull up bars.

Back Squat 5-5-5-5-5




Congratulations to LtCol Jeff Goodes and Capt Mark Montgomery for completing their Crossfit Level I certification at the Virginia Beach Crossfit Training Facility / Blauer Tactical Training Facility. We can certainly use your newly founded expertise to make each of us a little bit faster, and much stronger.

0630 @ MACG-28 Pull Up Bars

Shoulder press 3-3-3-3-3 reps.

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Leadership is based on inspiration, not domination; on cooperation, not intimidation.” - William Arthur Ward

0630 @ MACG-28 Pull Up Bars

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Today, we need a nation of Minutemen, who are not only prepared to take arms, but citizens who regard the preservation of freedom as the basic purpose of their daily lives, and who are willing to consciously work and sacrifice for that freedom” - President John Fitzgerald Kennedy

0900,1145, 1630 @ MACG-28 Pull Up Bars.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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“All experiences of life seems to prove that the impediments thrown in the way of the human advancement may for the most part be overcome by steady good conduct, honest zeal, activity, perseverance and above all, by a determined resolution to surmount”
Samuel Smiles

Today's WOD will be cancelled due to coaching non availability, perform on an individual basis.

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to 090120.



"Perseverance is more prevailing than violence; and many things which cannot be overcome when they are together, yield themselves up when taken little by little.” - Plutarch

0600, 0930, & 1130 @ MACG-28 Pull Up Bars

Hang power clean 1-1-1-1-1-1-1 reps

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"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting." - Dick Vermeil

0630 @ MACG-28 Pull Up Bars

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

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“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” - Brian Tracy

0630, 0900, 1145 and 1630 @ MACG-28 Pull Up Bars

Run 10 K



"Here is the test to find whether your mission on earth is finished. If you're alive, it isn't.” - Richard Bach

0900, 1145 and 1630 @ MACG-28 Pull Up Bars

Deadlift 1-1-1-1-1-1-1 reps

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“Life appears to me too short to be spent in nursing animosity, or registering wrongs.” - Charlotte Bronte