Monday 11/11/2024

WOD
"KLEPTO"
4 Rounds
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145#/100#
*30:00 Time Cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Accessory 
"Optional Accessory - Core Work"
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds

Monday 10/14/2024

Strength
Deadlift 6x6
6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-

WOD
"Jessica"
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash out 91 ABMAT Sit Ups

“Jessica”
1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 16 years ago. She was born October 13th, 1991.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

We want to thank each and everyone of you for continuing to be a part of our gym and helping us get to our 12th year. We cannot do it without you all.

Happy birthday Jessica we love you and thank you for looking over us

Thursday 3/7/2024

WOD
“This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings 55#/35#
10 Burpees

*200m run = 1 rep. Total reps per round is 26

Accessory 
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Friday 02/09/2024

WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders

-Rest 1:00 between rounds-
*Score is total reps

Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 1 min between rounds-