Bring a Friend to Class and Free Class for Drop-ins, today only.

  • Individual WOD at 8am
  • Team WOD at 9am
  • Yin-yasa Yoga at 10:15am. Please bring your own mat.

8:00 Class:

9/11 WOD:

Complete the following for time:
2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (36”/24”)
11 Thrusters (57kg/38kg) – 125 pounds = 125 deaths at the Pentagon
11 Burpee chest to bar pull-ups
11 Power Cleans (80kg/55kg) – 175 = AA Flight #175, South Tower
11 Handstand Push-ups
11 Kettlebell Swings (32kg/24kg)
11 Toes to Bar
11 Deadlifts (77kg/55kg) – 77kg = Flight 77
11 Push Jerks (50kg/35kg) – 110 pounds = number of floors in each tower
2001m Row or 2001m Run (1.25 miles)

The athlete will have one barbell for this WOD. The athlete will change the weight as necessary. If you Row in the beginning of the WOD then you must Run at the end of the WOD or vice versa. This WOD will take the entire hour so be on time or early and start getting set up for the WOD. Time CAP: 40 minutes.
*Compare to 09/11/14.

9:00am Team WOD: 

Teams of 2:
9 rounds for time of:
11 Deadlifts, partner holds plank
11 Pull-ups, partner holds DL
11 Hang Power Cleans, partner dead hang from pull-up bar
11 Back Squats, partner holds Samson Stretch
11 Shoulder 2 Overhead, partner holds handstand
*Load 135#/95#.

Together complete in order P1 start DL, P2 Pull-ups, etc...

40 min Time Cap
*Compare to 09/12/15.

Post times/loads to Members Area or comments.

September 11 is one of the worst days but it brought out the best in us. It unified us as a country and showed our charitable instincts and reminded us of what we stood for and stand for.
— Sen. Lamar Alexander

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