Wednesday - CrossFit


Mobility/Warm Up

Shoulder Flexion
Shoulder Extension
Couch Stretch

Warm up - Ship
Clean 5-5-5

Warm up - Wilmot
500m Row

Ship (Time)

9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36"

In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008


To learn more about Ship click here

Wilmot (Time)

6 Rounds for time of:
50 Squats
25 Ring Dips

In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008

To learn more about Wilmot click here

Dan Shrum