Justin’s WOD “Poitras” – Classes at 7, 8, & 9AM Only

Honoring Justin Poitras
Tomorrow we will be honoring our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. He was also a member and dear friend of The CFS community. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing. There was a recent article “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE

This WOD is for him, so whether you knew Justin or not give it everything you got, because he would have!

Primarily Indoors
Today – Sat July 3rd – 7, 8 & 9am
Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America!
Monday July 5th – 9, 10 & 11am

Partner Up!
P1- 200m Sandbag Run
P2 – Push Ups

P1 – 200m Run (no sandbag)
P2 – Pull Up Negatives

P1 – 200m Sandbag Run
P2 – Good Mornings

Justin’s WOD
The workout is as follows:
In 31 Minutes

42 Calories on the Assault Bike
7 Strict Pull-ups
4 Deadlifts 335|225
18 Push-ups
400m Run

Every other 400m with a 4/3 = 48/36lb sandbag. If you do not have a sandbag, work in an odd object such as a kettlebell or medicine ball.

Schwinn Bike = 63 Cals

Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)
Ski erg= x1.25 Calories
Rower= x1.5 Calories

Level 4- 315,205
Level 3- 275,185
Level 2- 225, 135
Level 1- 145, 95

31- Years of Age
42- Engine Number
7-4-18 – Date of passing

Extra Work
1 Push Jerk
1 Split Jerk