Monday Morning ReMinders 

Monday Morning ReMinders 9.11.17

-September 22 is Nutrition Night. Please come and learn about what we can do to make a healthier you. Bring something. Sign up on whiteboard. Healthy Meals Direct will be here too!!
-Please sign in to class when you get to the gym. The iPad is on the new desk. 
-Flex on the Beach is September 16th. Come support our teams. 
-Freedom Classic is October 21. Sign up at….   

https://www.eventbrite.com/e/freedom-fall-classic-tickets-35947631333?aff=eiosprexshreclip&ref=eiosprexshreclip

     We will also need volunteers for this event. I’ll have a sign up sheet for that as we get a bit closer. But let’s have lots of teams repping our gym at our own competition. 

Dates coming up…..

September 

16- Flex

*22nd-Nutrition Night-sign up. On whiteboard. 7PM

23- CF Gymnastics Seminar. Check out https://crossfit.regfox.com/gymnewyorksep2017 (You do not have to be L1 certified to take this course) 

25- Grand Re-opening at FAA ALL DAY….Bring a friend. They sign up. You get a special something. 

30- The Titan Run Sign up for the 11:30 slot to be with your Freedom Fam http://www.thetitanrun.com/ Use code “freedom” 

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9.11.17

Monday

A. 
Front Squat @ 22X1 tempo
3-3-3-3-3
*Each set should be slightly heavier than last weeks loads

B.
"Pat" (with a KB*)

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. KB front-rack lunge, (70/44)
25 push-ups
50-ft. KB front-rack lunge, (70/44)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.
hero-patrick-hawkins

ReMinders 

Monday(ish) Morning ReMinders 9.5.17

Happy Tuesday y’all. 
-This Friday!!!!! Nutrition Night. Please come and learn about what we can do to make a healthier you. Bring something. Sign up on whiteboard. Healthy Meals Direct will be here too!! 
-Please sign in to class when you get to the gym. The iPad is on the new desk. 
-Flex on the Beach is September 16th. Who is in?? We have 4 teams in. Let’s represent a little more. 
-Freedom Classic is October 21. Sign up at….   

https://www.eventbrite.com/e/freedom-fall-classic-tickets-35947631333?aff=eiosprexshreclip&ref=eiosprexshreclip

     We will also need volunteers for this event. I’ll have a sign up sheet for that as we get a bit closer. But let’s have lots of teams repping our gym at our own competition. 

Dates coming up…..

September 

**8- Nutrition Night-sign up. On whiteboard. 7PM

16- Flex

23- CF Gymnastics Seminar. Check out https://crossfit.regfox.com/gymnewyorksep2017 (You do not have to be L1 certified to take this course) 

25- Grand Re-opening at FAA ALL DAY….Bring a friend. They sign up. You get a special something. 

30- The Titan Run Sign up for the 11:30 slot to be with your Freedom Fam http://www.thetitanrun.com/ Use code “freedom”