HERO WOD: BRENTON

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 Rounds

Bear Crawl 100 Ft

Broad Jump 100 Ft

3 Burpees every 5 broad jumps

Coaches will be doing Murph after the 5:30 pm class this evening. If you are not able to make the Saturday Murph at 10:00 am, you are more than welcome to join us.  Just remember this will not be structured like classes are. I hope some of you will  be able to join us.

Also, this Saturday 10:00 am is the only class time we will be having and that is reserved for Murph.  I hope everyone has a blessed and wonderful Memorial Day and please don’t forget what this Holiday and these WODs stand for.

PH

WOD

5 Rounds
400 M Run
16 Hang Power Cleans 135/105
8 Chest to Bar Pull Ups

After Bash: 30 Hollow Rocks – not for time

POST TIMES TO COMMENTS

HERO WOD: BLAKE

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Four rounds of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

WOD

Buy In 100 DU’s

21-15-9-21

Deadlift 225/175

Floor Wipers 45/35

Buy Out 100 DU’s

Scale for double unders = 300 singles

POST TIMES TO COMMENTS

HERO WOD

“COE”

10 Rounds

10 Thrusters 95/65

10 Ring Push Ups

POST TIMES TO COMMENTS

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Athletes, this week we will be doing Hero WODs this M-W-F leading up to memorial day.  These WODs are designed to be challenging and hard for a reason.  They are named after a  fallen service member, policemen, or firefighter. They are meant to honor these individuals , so when we are in the middle of one of these WODs and we are tired and hurting lets push a little harder.

We will be doing the Hero WOD Murph on Sat. the 25th at 10:00 am, this will be the only class we will be holding on that day.  If you are not able to do Murph on Sat, there will be a group of us doing this WOD on Friday the 24th right after the 5:30 pm class.  This WOD will not be lead by a coach, if you are going to join us just know this will not be as structured as your regular class.

Thank you everyone for coming to the open house/grand opening, I had a great time manning the grill and I hope everyone enjoyed the party. Lets train hard this week and take care of your bodies, this week can be rough if you plan on WODing M-F. Remember train today for tomorrow!

PH

Chris Becker, one of Vital’s many great athletes is getting married today. Congratulations Chris!!!!

WOD

400 M Run
40 Kettlebell Swings 55/35
40 Box jumps
400 M Run
40 Burpees
40 Toes to Bar
400 M Run

POST TIMES TO COMMENTS

After the 11:30 class we will be firing up the grill, and kicking back for our open house event. So stick around for a little after the WOD or grab a friend and head our way. There will be food, music and a few good door prizes!!! Hope to see you there.
PH