Workout of the Day: 130911

Today, we don’t mourn the lost lives of Firefighters, Police or Civilians on 9/11. But rather celebrate their lives during their time spent here on Earth. Because of them we are stronger as a Nation, we can prevent repeat attacks and we are closer with those who protect us every day from harm or evil. For those who lost their lives or are still protecting our safety at home or overseas, this workout is dedicated to you. Much love – CrossFit 949

Announcment:

*If anyone is interested in signing up for the free sampling of our protein supplement, we are accepting applications (no restrictions). Please click on this link and sign up! Just think, FREE PROTEIN SUPPLEMENTS! The cleanest, most natural, no GMO supplement provided for athletes.

T.H.E. Sports Laboratory Eligibility Form

**We are extremely excited to announce that we will be hosting a menu sampling this Saturday (the 14th) for a new paleo meal-service that will be offered to members at the end of this month. We are collaborating with a company to provide you with clean, organic, and delicious meals to bring your fitness to the next level (more details to come this Saturday). We have already had a taste of whatโ€™s to come and trust us when we say you wonโ€™t be missing out on any of your cheat-faves! See you all this Saturday at 10:30am to sample the awesome food that will be headed for your lunch bags!**

Workout of the Day

9 rounds of:

11 reps of snatch grip deadlift at 75/55#
11 reps of hang power snatch at 75/55#
11 reps of overhead squat at 75/55#

Scaling:

Rx: as is.
Rx-1: 55/45#
Rx-2: 45/35#
Rx-3: PVC

Image

 

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