Nov 5, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Members, please note that Open Gym and Barbell Club will be cancelled due to the event.
Strength
1a) Single Leg Elevated Hip Thrust (pause :01 at top each rep)
1b) DB Bench Press
1c) Horizontal Ring Row
Conditioning
Every 5:00 for 4 rounds:
- 400m Run
- 15 Shoulder to Overhead (155/105)
- 7 Muscle Ups
Nov 4, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Strength
Back Squat
First rep has a :05 pause in the bottom. The second rep has no tempo restriction.
Conditioning
In 20:00, complete:
In the remaining time, complete as many rounds as possible of:
- 15 Wall Balls (20/14)
- 15 Toes to Bar
- 45 Double Unders
Nov 3, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Strength
Snatch high pull from position 1 + snatch high pull from position 2 + power snatch from position 2
- build to a heavy
- drop 20% and complete 3 sets of the same complex
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 12/9 Calories
- Minute 2: 16 Single Arm Dumbbell Hang Clean and Jerks (35/50)
- Minute 3: 2 Rope Climbs
Nov 1, 2019
Conditioning
Working in teams of 3, complete as many rounds as possible in 25:00:
- 75/60 Calories, one person working at a time
- 400m Run together
- 50 Synchronized Air Squats
- 30 Sandbag Cleans, one person working at a time
