New year’s schedule:
Sunday December 31st: Regular hours
Monday January 1st: Closed
Tuesday January 2nd: Regular schedule (Squat cycle is back)
Gymnastics
10min EMOM alt min
Handstand work (hold, push up, kipping push up, wherever you’re at, work at it)
Pistols work (Mobility work, strength)
10min EMOM alt min
10 single arm ring row (5 each side)
5 strict ring dips
5 rounds not for time:
1 strict toes to bar
1 strict toes to bar 3sec hold
1 strict pull up
1 strict pull up 3sec hold
10 hip touches
Finisher: Accumulate 2min of hang time on pull up bar
Weightlifting
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3
Double overhand deadlifts
3-3-3-3
Firebreathers
“The Lyon”
5 rounds, each for time:
7 squat cleans 165/115
7 shoulder to overhead 165/115
7 burpees chest to bar pull ups
2min rest between rounds
Note: Bar must be at 6inches above reach
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members
