FitCity CrossFit – CrossFit
*Closed tomorrow. Happy Thanksgiving to you all!! See you Friday at 10am for the Black Friday wod!
Warm-up
Warm-up (No Measure)
Partner Warm Up
Partner 1 completes
250m Row or 1 minute Air Bike
Partner 2 completes
8 Knee Raises
8 Lunges
Remaining time burpees
Switch
x2
Squat & Shoulder Prep
Metcon
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Stretch
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