As most of you have heard by now, we have lost another beloved member of our community.Justin Poitras- Boston Firefigher, former U.S. Marine, long time CrossFit Southie member, recent CrossFit Southie intern, and friend, lost his life on July 4th from head injuries sustained after being struck by a vehicle while riding his motorcycle on July 3rd. Justin’s body was in good enough condition after the crash that his organs were able to be passed on to those in need.
This is such a heart-breaking loss. We loved Justin. Justin had a kind heart and a gentle soul. He was always happy, extremely generous, and constantly smiling. Chris and I both grew closer with Justin during the ski trip this past winter. He quickly went from being a cool dude to becoming one of our favorite people. His laidback demeanor could make anyone feel comfortable in his presence. Justin was as good as they come. He was taken from us too soon and he will be sorely missed. Our heart goes out to his family as they cope through this tragedy.
Next Saturday we will be doing a memorial workout for Justin, we will have updates on that throughout the week. In the meantime please consider donating to Justin’s family to cover the medical bills and funeral expenses- https://www.gofundme.com/justin-poitras
Information about services will be updated as soon as they are released.
Please take a moment to love and appreciate the people in your life. It can all be taken away in an instant.
Warm-up
In 2 minutes
100m Sandbag Run
AMRAP Sandbag Hug Squats
Rest 1 minute
In 2 minutes
Run 200m (no sandbag)
AMRAP Calories on Rower or Ski Erg
Grab bands
2 Rounds
10 Bandy Good Mornings
10 Bandy Side Steps each way
Skill
Sandbag to Shoulder (Video Tutorial HERE)
Sandbag Hug Carries (Video Tutorial HERE)
Sandbag Hug Squats
WOD
5 Rounds
In 4 Minutes complete:
200m Sandbag Carry (4,3)
20 Wallballs
Then AMRAP Calories
On the Rower or Ski Erg
Rest 1 Minute
Score=Total Calories Rowed
ADV- 100m Heavy Sandbag Hug Carry
Extra Work
Every 3:00 for 12:00
1 Drop Snatch + 2 Overhead Squats
*build up to a moderate weight before starting
Rest 5:00
Then
Max Reps Overhead Squat at 50% of Heaviest Set
*Score is heaviest set and reps for OHS