We owe our nation’s veterans a debt of gratitude.  Those service members who died protecting the freedoms we enjoy deserve the highest respect.  We must never forget the sacrifices they have made.

This Memorial Day weekend on Saturday, May 28th, we get a chance to honor those who served by paying something back.  CrossFit Frederick will host the WOD with Warriors:  21 Guns event.

The WOD - 21 Guns
 
21 minute As Many Rounds As Possible (AMRAP)
400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 Pull-ups

The number 21 represents the 21-gun salute, the highest honor.  The five exercises represent the five branches of our military.

Registration for this WOD supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

For your registration fee of $20, you will receive an event shirt in the mail.  Pre-registration is required to attend.  Click HERE to register. Can’t make it but still want to help (and still receive a shirt)?  You can do that via the online registration.

This event is open to all CrossFit Frederick members and their friends and family.  If non-members are attending, please have them arrive early to fill out a waiver.

Arrive early enough to warm up and be ready to start the WOD promptly at 9AM.  Immediately following the WOD, we will have a barbeque and potluck meal.  Please bring a dish to share.  CFF will supply alcohol.

Come on out on May 28th for a fun WOD for a great cause, and help make sure we never forget those brave service members who made the ultimate sacrifice.

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