Hero WOD – Abbate – Class at 9AM & 10AM Only & Oly Wednesday

Sep 2nd, 2019

Category: CrossFit

Hero WOD – Abbate – Class at 9AM & 10AM Only & Oly Wednesday

Sandbag Run

Labor Day Schedule Update
We will be running a reduced schedule today for Labor Day…
Today – Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Coach Pat

Oly Class: New Coach, New Night! Wednesdays at 7pm
In Case you’ve missed it, we are so excited that Oly Class is officially BACK! Pat Hopkins has taken over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training and competing with the Beantown Barbell Club Oly team. We are excited to have him as part of the crew, and know he will do a great job sharing his love and knowledge of Olympic lifting with all of us.

Oly class has moved to Wednesday nights at 7pm in the Toaster (near the front desk). This class is open to all levels – novice lifters who want to improve technique, people interested in competing at meets, and everyone in between. We highly recommend you check this class out! The format of the class will remain the same, with the focus alternating each week (Ex: if we snatch this week, we will clean & jerk next week). Hope to see you there

Warm-up
Dynamic Across the Floor


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Hero WOD
“Abbate”
Run 1 mile
21 Clean and Jerks (155|105)
Run 800 meters
21 Clean and Jerks (155|105)
Run 1 Mile

Level 3 (135|95)
Level 2, 800/400/800(115|80)
Level 1 800/400/800 (75|55)

Extra Work
3 roundsw
1:00 Active Pull Up Hang
1:00 Handstand Hold
1:00 Plank
1:00 Wall Sit