Wednesday 07.03.2019

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1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility


For Time
Run 1 mile
21 x Clean & Jerk (155/105lbs)
Run 800m
21 x Clean & Jerk (155/105lbs)
Run 1 mile

Notes: Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.

Scaling for loads and adjusting the Running distance will be covered during the whiteboard brief. There will be a time cap implied as based on individual class logistics.

Post scores to comments.

Samy Daghir

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