Happy Labor Day!
Join us to honor U.S. Army First Lieutenant Ashley White in hero WOD “White”
Classes at 8 and 9 AM!

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White”
5 Rounds for Time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunge (45/25)
400m Run

Strength

Every 2:00, 6 Sets
3-Level High Hang Clean (↑)

Conditioning

2 Rounds for Time:
400m Run (FX: 300m)
60 Double Unders (FX: 40) (RX+: 80)
15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*14:00 Cap

SQUAD-WOD!

One partner working at a time, alternating minutes:

2 Rounds
EMOM 6
4 Burpee Sandbag Tosses + AMRAP Calorie Ski
(RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls)

REST 2 Minutes

EMOM 6
16 Wallballs (20/14) + AMRAP Calorie Bike

REST 2 Minutes

Score: Total Calories

Strength

Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)
3-4) 3 Power Snatch (70-75%)
5-8) 2 Power Snatch (75-80%)

Conditioning

AMRAP 9
9 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)
6 Burpees Over Bar
3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)

2022 CFR7/BCF Scaled Competition Event 2
“Carolina Reaper” – Individual
For Time:
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
30/25 Calorie Row (FX: 25/20)
30 Situps (RX+: Weighted (25/15))
30/25 Calorie Row (FX: 25/20)
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
*14:00 Cap

Post-WOD Strength/Skill

Every 3:00, 4 Sets
10/10 Single Arm Kettlebell Sots Press
15/15 Banded Wrist Extension w/ Rig
15/15 Banded Wrist Flexion w/ Rig
Pigeon Stretch in Remaining Time (alternate sides each set)