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Tommy Mac

In honor of Veteran’s Day, this week will be Hero Week at CrossFit West of the River.  We will be doing a hero workout each day to honor those who have given their lives to defend our country, both at home and abroad.  Take the time to read the brief bios about the Hero who the workout is about, take a moment to show respect for the families of those who have died in service to our country, and remember how blessed we are to be able-bodied and capable of working out each day.
I would also like to thank all of the members of CrossFit WOR who have served in the armed forces and are firefighters and police- we are blessed to have you as part of our family and grateful for your service!

Today is the fifth day of the Fit It Forward challenge. This week, we’re working on your happy.

Fit It Forward Challenge Day 5: Teach a friend to squat.

Sitting down and standing up will save your knees, your health, and maybe your life. You don’t have to be able to squat for 30 minutes at a time, but when your husband is 80 and wants to get out of bed to pee without help…you’ll BOTH thank us.

We’ve got a prize for your friend, coworker, or spouse who learns to squat under your guidance today – FREE WOR Foundations! Take a picture of you and your friend squatting, show it to a trainer, and they will give you a gift card to give to your friend!

Tag yourself in this picture on the CrossFit West of the River facebook page and make it your profile pic for the week! You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the WOR Family is doing some good out there!

The picture looks like this:
img_1119

tommy-mac2 Rounds
12 Burpees
12 Thruster (115/75#)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS

Click here – for info on Tommy Mac

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