WOD – September 5, 2016

Today’s schedule is as follows:

8am wod, 9am wod, 10am open gym, 11am wod

This is a special workout created by CrossFit HQ in honor of our own David VanBuskirk!  Come down and enjoy your labor day by celebrating the life of this great hero!

On Tuseday we will begin our 6 week fall fitness challenge!  Get your measurements Tuesday or Wednesday and attend the nutrition Q & A on Thursday and Friday before each class.  Finally, make sure and complete 3 workouts this week and you are on your way to reaching your goals!

Work Out of the Day

In teams of 2 –


For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope ascent
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope ascent
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope ascent

Post time to beyond the whiteboard.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.


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