Starting this month, the coaches of CFH (one each month) will be organizing a community event or trip open to all members at CFH. We will organize the event, all you need to do is sign up if you are interested and pay any associated costs. This is a way to build community doing cool stuff outside the box! This month, Coach Alexa is kicking it off with an indoor skydiving field trip on Sunday September 25th at 12:30 pm! In order to make this trip a reality, we need (at least) 12 people to sign up. The cost will be $54 per person (a $16 savings compared to if you were to go alone or with a smaller group). If you want to go, sign up on the white board in the front gym. Sign ups will be posted until this Saturday, so write your name as soon as you can. Since we will be paying a deposit ahead of time to reserve our spot, we can’t allow any cancellations, so please only sign up if you are definitely in! You can bring $54 cash or check with you on the day of the trip. The day of the trip we will carpool from CFH to iFly Baltimore, located in White Marsh. Sign up today if you are in!
CFH Hosting Harvell WOD this Saturday!
This Saturday the 9am and 10am CrossFit classes will be doing the Harvell WOD. Below is the WOD and a story about the man behind the WOD, Andy Harvell “HL.”
In addition to supporting this cause just by participating, there will be Harvell ‘HL’ memorial t-shirts available for purchase at the gym for $30. All proceeds from the sale of the t-shirts will be put in a fund to help pay for college expenses for Andy’s two sons, Ethan and Hunter.
On behalf of the Harvell Family, we hope you all can make it for the Harvell WOD and thank you for all of your support!
Harvell WOD:
2 Rounds For Time of:
11 Rope Climbs or 50 Pull-Ups
200m Buddy Carry
33 Power Cleans (135lbs-Men/95lbs-Women)
400m Buddy Carry
55 Front Squats (135lbs-Men/95lbs-Women)
66 Burpees w/ 1 additional Pushup at the bottom.
The workout is a team workout consisting of 2 people where only one person can work at a time. Additionally, each exercise must be completed in the order described in its entirety before moving onto the following exercise. Scale weight or exercises as needed (example: band pull-ups in place of pull-ups, 45lb plate carry in place of buddy carry).
Andrew “Big Andy” William Harvell, 26 years old of Southern Pines, NC was killed on the night of August 6, 2011. Andy was part of an elite special operations team executing a helicopter assault into the Tangi Valley, Wardak Province, Afghanistan. While approaching the target, their CH-47 helicopter was shot down killing everyone on board.
Andy was born on September 26, 1984 at Memorial Hospital in Long Beach, California. He was the second of three children, Sean, his older brother, and Analese, his little sister, who were all born and raised in Long Beach. Andy played football for 4 years at Millikan High School where he graduated in 2002. After graduation, Andy enlisted in the US Air Force and completed the training pipeline to become a combat controller. In 2006, Andy was assigned to the 21st Special Tactics Squadron, where he completed 4 deployments in support of Operations Iraqi and Enduring Freedom. In 2009, he for and was selected to the 24th Special Tactics Squadron, the pinnacle of U.S. Air Force Special Operations.
It was his second deployment with his new unit that Andy was enroute for an enemy target and was shot down with his brothers in arms. Andy’s military awards include the Bronze Star with one Oak Leaf Cluster, the Purple Heart, the Defense Meritorious Service Medal, the Air Medal, the Joint Service Commendation Medal, the Joint Service Achievement Medal, and the Air Force Combat Action Medal. He was also a static-line jumpmaster.
In 2007, Andy met Krista Klonk and married two years later, just days after completing his selection for the 24th STS as well as a 40-mile ruck march through the Appalachian Mountains. Andy was the father of two boys, at the time three year old Hunter, and five-month old Ethan, who were the pride of his life. Andy was a true patriot, a man who loved his wife dearly, a man who strived to be the best father to his sons that he could be, and a man that could make a crowd laugh at any time, and constantly did.
Andy perished as a warrior, taking the fight to our nation’s enemies. He is survived by his wife Krista, two sons, Hunter and Ethan, father John Harvell, mother Jane Maher, and sister Analese Eder. Sadly, Andy’s older brother, Sean Harvell, who was also a highly decorated Combat Controller and whom Andy admired, passed away on the beach outside his home in Long Beach in April of 2016. Both Sean and Andy are deeply missed, but at times it is comforting knowing they have been reunited in Vahalla.
NUTRITION TIP WEDNESDAY!
Today for Nutrition Tip Wednesday, we are throwing it back to all the tips we have shared over the past couple of months. Did you know you can find all Nutrition blog articles, in one place HERE.