The BACFAT season is start up again. Check out the website for more details BACFAT!
We need two teams…one scaled and one RX. There will be four to a team, two men and two woman. Email us community@crossfitfederalhill.com if you want to participate this Saturday….7/12/14!
Strength WOD
Overhead Squat 5/5/5/3/3
(build up in weight)
WOD
9 HSPU
12 Front Rack Lunges (115/75)
15 Sit ups
10 min AMRAP
Justin S, just finished up a shindig over in San Diego! Read his story below…
“Recently I was apart of a 2 day media junket trip to San Diego to visit the set of “The Last Ship” on TNT. A new television show.
You had the option to either take a helicopter tour, go Segway’ing, or meet and train with the NAVY Seals who helped train the cast of the show.
20 DJ’s signed up for the Seals training…15 showed up…and only ONE finished the 90 minute course. Yours truly. No one else was in the picture, because no one else had enough strength left to stand.
We ran miles. Did sit ups in the ocean holding logs. Ran obstacle courses then had to answer mathematical and memorization questions afterwards. Did enough perfect lunges to make your legs explode. And ALL of this was in soft, unstable sand. Awful.
Oh…and they were screaming at us the entire time.
The Seals have fully embraced CrossFit as part of their training regiment, and say it’s turning out better soldiers, with far greater endurance than previous fitness regiments. Guys can fight longer, swim farther, and run harder than ever.
I was given a Navy Seal “coin” of completion, and a firm smack on the ass. Right cheek.
I slept 15 hours afterwards.”
