**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
- build to a heavy 2
First rep has a :05 pause in the bottom. The second rep has no tempo restriction.
Conditioning
In 20:00, complete:
- 100/70 Calories
In the remaining time, complete as many rounds as possible of:
- 15 Wall Balls (20/14)
- 15 Toes to Bar
- 45 Double Unders