10/1/2021
Announcements
In case you missed the email/facebook notification we are hosting Ergwod on Oct 10 for a concept 2 seminar. Instructors will be here to help you maximize your time on the ski erg, bike erg, and rower. This is a great opportunity for those looking to further develop their skills.
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Front Rack Stretch
Twisted Cross
Lizard
Half Front Split
Calf
Accessory
Barbell Front Rack Step Up (3 x 10 )
5 each leg
Metcon
1 October (AMRAP – Reps)
From 0:00-10:00, perform:
91 Burpees Over the Bar
Rest in the remaining time.
From 10:01-20:00, perform:
58 Thrusters (FIT 2×30/20) RX (75/45) RX+(85/55) E (95/65 lb)
Each time you break the thrusters add (10/5 lb) RX+ (20/10 lb) E (20/10 lb) to your bar.
**This Memorial WOD is dedicated to the Las Vegas Shooting which happened on October 1, 2017. On the night of October 1, 2017, a gunman opened fire on a crowd of concertgoers at the Route 91 Harvest music festival on the Las Vegas Strip in Nevada. Perpetrator Stephen Paddock, 64, of Mesquite, Nevada, fired more than 1,100 rounds from his suite on the 32nd floor of the nearby Mandalay Bay hotel, killing 58 people and leaving 851 injured, over 400 of them by gunfire and hundreds more in the ensuing panic. The shooting occurred between 10:05 and 10:15 p.m. PDT; about an hour later Paddock was found dead in his room from a self-inflicted gunshot wound. His motive remains unknown.
The incident is the deadliest mass shooting committed by an individual in the United States. It reignited debate about gun laws in the U.S. and focused attention on bump stocks, which Paddock used to help him fire shots in rapid succession and with results compared to automatic weapon fire.
