[email protected] | 905 SE 1st Way, Deerfield Beach, FL

09/11/2014

10
Sep

09/11/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

2 Rounds of 10 reps
– arm circles
– toes touches
– situps
– squats
– burpees
– 5 pullups

Metcon

911 Memorial (Time)

Row 2001 meters

Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee – Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)

Row (or Run) 2001 meters

****The workout itself is completely symbolic of 9/11.

The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.

The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.

The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.

The 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

***NO 7PM CLASS TONIGHT

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