The Maltz Challenge at CFH
The Challenge will go down Friday March 11 at 8:30AM. This is an annual worldwide event that began in 2007 and is held in memory of USAF MSGT Michael Maltz, who was killed in action during a rescue mission in Afghanistan on March 23, 2003. This event is free and is not a fundraising event. If you wish to purchase a T-shirt ($20), contact SA Samuel Bonner at samuel.o.bonner@usdoj.gov. The Maltz Challenge events are performed in the following order:
400 meter run
50 pull-ups
100 yard Fireman’s carry (or 200 yard farmer’s walk)
50 dips
100 push-ups
50 knees to elbows
100 sit-ups
400 meter run
Hope to see you there!
Athlete Spotlight
Below is a picture of Laurie D. on the assault bike during the Battle of Baltimore. It’s difficult to tell in this picture, but Laurie is 5 months pregnant! Laurie and her team (with Becca and Ben S.) competed in the scaled division at the Battle of Baltimore a few weeks ago. Laurie is just one of our dedicated athletes that show up to the gym several times a week and continue to work on their fitness throughout pregnancy. Competitions can seem scary, but everyone goes in with a different goal. Some are in it to win it, others are simply looking to better themselves physically surrounded by the support of the community. Great job to Laurie and to all those who competed at the BoB!
For today’s Skill WOD, make sure you are warm and feel good before sprinting. The Coach will get a good sweat going, but you need to make sure you feel prepared also.
Skill WOD
10 Shuttle Sprints
Rest 1 Minute
9 Shuttle Sprints
Rest 1 Minute
8 Shuttle Sprints
Rest 1 Minute
7 Shuttle Sprints
Rest 1 Minute
6 Shuttle Sprints
1 Shuttle Sprint = From the Garage door to the wall.
Score = Total Time
WOD
50 Burpees
100 Air Squats
50 Hanging Power Cleans
**For Today’s workout the work can be done in any order.**
**Example: 5 Rounds of 10 Burpees, 20 Air Squats, and 10 Hanging Power Cleans is good. Or 25 Rounds 1 Burpee, 2 Air Squats, 1 Hanging Power Cleans. Either one is fine. Just get the work above done.**
Fitness: 95/65
RX: 135/95
RX+: 155/105
Britt H. on cleans during WOD #2 at the Battle of Baltimore!