LumberJack 20


We realize many of you have been concerned about the weather due to the hurricane headed towards the Northeast. We have been following the doppler and it doesn’t look  like the rain is going to come into the Boston area until closer to 11am.  Therefore, we decided to stick with Lumberjack in hopes that the rain will indeed hold off. If it doesn’t we have some substitutions for running, and if it is reallllly bad we will change the workout. 

Weekend Schedule
Today –  All Levels Classes at 8, 9 & 10.  The gym will close promptly at 11am
Saturday, July 5th – All Levels Classes at 8,9,10,11, 2 & 3.   There will be no classes in Orange.  Open gym will be from 12-2 and the Intro class will still be held at noon.
Sunday, July 6th – Normal Schedule

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

“Lumberjack 20”
20 Deadlifts (275,185)
Run 400m
20 KB swings (2,1.5)
Run 400m
20 Overhead Squats (115,80)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24,20)
Run 400m
20 DB Squat Cleans (45,30)
Run 400m

Level 2 (225,135) (1.5,1) (95,65) (35,20)
Level 1 (155, 95)(1,26lb)(65,45) (20,10)

Running Substitutions
Double Unders-80
Single Unders- 125
Airdyne- 25 Calories