Wednesday 2.3.2016

*Our CrossFit community here in Rhode Island suffered a tragic loss this weekend with the passing of Will Huntington, Coach at Ocean State CrossFit.Will was one of the original coaches when OSCF opened their doors, and was well-known, respected, and liked by everyone who had the chance to work with him or get to know him.

I was lucky enough to meet and spend time with Will 5 years ago, when we took our CrossFit Level 1 course together in New Jersey. I remember hanging out with him at the end of Day 1, "enjoying" a Natty Light and talking about why we wanted to coach. He was a good coach, a good athlete (he had the top Fran time of the weekend), and, from what I could tell then and come to learn from others over the years, an all-around good guy (AAGG).All of our Wednesday classes will be completing the "WOD for Will," with appropriate scaling options available for everyone. We also ask that you consider donating to the memorial fund for Will; the link can be found below, or you can bring cash or check to the gym tomorrow.Help us in remembering and paying respect to a member of our broader community, and please take some time to reflect on life, and how we never know what will come next.Will Huntington was 30 years old, and passed away on January 30th, 2016.Donate to the memorial fund by clicking here

"FITNESS" & "PERFORMANCE"

"#WOD4WILL"Against a 20-minute, continuously running clock...Minutes 0-12In teams of two, complete as many rounds and reps as possible in 12 minutes of:12 Kettlebell Swings (32kg/24kg)12 Toes to Bar or Abmat Sit-Ups12 Power Snatches (95/65 lb.) or Dumbbell Snatches (6 L/6 R)12 Burpees Over the Barbell(*P1 will complete 12 KBS, then P2 will complete 12 KBS; P1 will complete 12 TTB, then P2 will complete 12 TTB, and so on, for 12 minutes).Minutes 12-20Take 8 minutes to build today's 1-RM Clean or Heavy Single Front Squat

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

4 sets:Row 400 Meters @90%Rest 60 secondsRow 200 Meters @95%Rest 60 secondsRow 400 Meters @100%Rest 4 minutes