“Poitras”

Justin

Weekend Schedule
Friday July 3rd โ€“ 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th โ€“ We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th โ€“ Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.

Due to limited participation, we have suspended All Zoom WODs moving forward.

___________________________________________________________

Today we will be honoring our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin was a long time member and hadย  been interning as a coach. Justin saved 6 lives with his healthy, thriving, organs that were donated shortly after his passing. There was an article written last year โ€œHeart To Heartโ€ which featured one of the organ donor recipients, his progress and how he met Justinโ€™s family. You can find the article HERE

Warm- Up
200m Sandbag Run

Then:
2 Rounds
:30 on/:10 off
Plank Hold Odd Object Pull Throughs
5 Odd Object Bent Over Rows and then Static Top Hold for the Remaining Time
Banded Glute Kick Back Right
Banded Glute Kick Back Left
Inchworms w/ Push Up

Mobility
Glute & Lumbar Softball Roll

WOD
โ€œPoitrasโ€
In 31 Minutes
Buy-in-
42|34 Calories on the Assault Bike*

Then AMRAP
7 Bent Over Sand Bag or Odd Object Rows 48|36
4 Deadlifts 335|225
18 Push-ups
400m Run

Every other 400m Run, starting with the first one, complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

*Schwinn Bike buy in = 63|51

Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)

Ski erg= x1.25 Calories
Rower= x1.5 Calories (same as Schwinn Bikes)
Run = 600m buy in

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|Core Work
30-20-10
V-ups
Kb Bear PositionPull throughs (53|35)
Bicycle Abs X 3
Plank Ups

X