As a reminder – CFM will be open for WODs at 6:00AM, 9:00AM, and 10:00AM only in honor of Memorial Day.  Thanks to all our vets and start your day off right with a great workout!

Swings on Saturday

Warmup:

4 rounds: Run 1 lap, 5 PVC Power Cleans, 5 Pullups, 5 Pushups

Deadlift practice up to working weight for the WOD, Pullups and Kipping practice and scaling for the WOD

Today is our first Hero WOD.  These WODs were written in gratitude to warriors and peace keepers who gave their lives in service to our nation and we honor them in some small way by memorializing their names and deeds and putting out 100% .  

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.