Post WOD meal

By: 321go 2 Comments

I received this picture from Matt.  5 min after Dave left the gym he stopped in at Graters.  I am pretty sure ice cream isn't on Paleo.  Notice he still has his FIVE FINGERS ON and his GLOVES! But after the way he performed Tuesday night I think he earned it. 

Don't forget to get your votes in.  Friday will be the final day!

Announcements:  New Sunday class coming this weekend! (At Crossfit Troy!) Yep, you heard right CFT is opening up a new class that starts at 1:00pm every Sunday.  This is going to be a slightly different format than the usual.  1) There will be more emphasis on learning new skills 2) Your family, friends, or anyone else who would like to come try CrossFit out can do so for a free mini foundations session. 3)  The WOD elements will be chosen by the people training, so there will be a completely new workout consructed at the start of the class by you and the trainers. 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

This WOD is dedicated to
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Hero WOD "Danny" 

30 Box Jumps (Men 24" Women 20")

20 Push Press  (Men 115# Women 75#)

30 Pull-Ups

Rounds completed in 20 • 15 • 10 minutes 

Cool Down

L-Holds 2 • 1.5 • minutes total

Advanced • Intermediate • Foundational
Scale to capabilities


  1. HAHA GO DAVE!! and how could Matt not get anything at Graters?!

  2. My shame is now on the interwebs 🙁
    Even Becky made fun of me…

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