Scotty


Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).


A. Every 2 minutes for 7 Rounds:

3 Deadlifts

60, 65, 70, 75, 80, 85, 85+


“Scotty

B. 11 Minute AMRAP:

5 Deadlifts (315/210)

18 Wall Balls (20/14)

17 Bar Facing Burpee

Memorial Day Murph

This year we will be doing Murph on Monday 5/27. We will have one class at 10am. However, in order to take some pressure off the 10am class, and if you need to get going earlier I (Ryan) will be doing it at 9am. Any and all are welcome to join. I will open up the gym at 8:45am and warm up for 15 minutes, and begin at 9am sharp.

On Tuesday (5/28) we will not be having 9am-Noon Open gym. Normal schedule otherwise

Thursday


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A. Every 2.5 minutes for 5 rounds:

4 Turkish Getups

B. 20 Min AMRAP:

50m Double KB Front Rack Carry (53/35)*

300m Run

50m Double KB Front Rack Carry (53/35)*

25 Toes to Bar

25 Burpees

*advanced 70/45


Memorial Day Murph

This year we will be doing Murph on Monday 5/27. We will have one class at 10am. However, in order to take some pressure off the 10am class, and if you need to get going earlier I (Ryan) will be doing it at 9am. Any and all are welcome to join. I will open up the gym at 8:45am and warm up for 15 minutes, and begin at 9am sharp.

Saturday

A. Power Snatch + OH Squat + Snatch

60, 70, 75, 80, 85, 90, 90%

B. 2 Power Clean + Jerk

60, 70, 75, 80, 80, 85, 85%

C. Snatch DL to knee, 3 sec pause, then 3 extensions

5x3 @75%

10am WOD

150 Kettle Bell Swings (70/53)*

  • Every break in the set, 50 Double Unders

Wilmot


Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.  He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.


6 Rounds:

50 Air Squats

25 Ring Dips

25 Minute CAP



Monday 5/13


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A. Every 2.5 for 5 rounds:

2 Turkish Get Ups + 8 Strict HSPU

B. 10 minute AMRAP:

15 Pullups

15 DB Push Press (35/25)

Endurance

Every 12 minutes for 3 rounds:

1. 1200m Run then Double Unders until 10 minutes

2. 1000m Run (knob hill) then Cal Row until 10 minutes

3. 800m Run the single Unders until 10 minute mark

Saturday

A. Power Snatch + OH Squat + Snatch

60, 70, 75, 80, 80, 85, 85%

B. Power Clean + Clean + Jerk

60, 70, 75, 80, 80, 85, 85%

C. Snatch DL to knee, 3 sec pause, then 3 extensions

5x3 @75%

10am WOD

Every 10 minutes for 3 rounds:

1. 80/60 Cal Row

40 Situps

2. 30 Strict Pullups

40 Situps

3. 50 Box Step Ups (50/35)

40 Situps

Omar


U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.


A. Every 2 minutes for 6 Rounds:

2 Front Squats + 2 Push Press

B. “Omar”

10 Thrusters (95/65)

15 Bar Facing Burpees

20 Thrusters

25 Bar Facing Burpees

30 Thrusters

35 Bar Facing Burpees

18 Minute CAP


Thursday


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A. Every 2 minutes for 5 minutes

Deadlift

8x60, 6x70, 5x75, 4x80, 3x85

B. 20 Minute AMRAP:

50m KB Farmer Carry (70’s/53’s)

300m Run

50m KB Farmer Carry

100 Double Unders


Just a couple of reminders with some gym-related housekeeping items:

  1. Please remember to put all your personal items in the back area with the exception of your water bottle. This means keys, phones, gym bags, jewelry etc

  2. Please remember to sign in. Once in awhile the system is down or one of the coaches is using the system and will sign you in. But please get in the habit of arriving to class a few minutes to get signed in

  3. If you lay on the ground with a sweaty bod, remember that someone in the next class is going to do burpees in that exact spot. Please remember to do a light mopping of any sweat you produce on the floor


Monday


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A. Every 2 minutes for 5 rounds:

Back Squat x 5

B. 3 Rounds:

16 Toes to Bar

8 Cleans (115/80)


Endurance

2 Rounds:

300 Single Unders

400m Run

Rest 2 minutes

100 Double Unders

400m Run

Rest 2 minutes

Saturday



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A. Power Snatch

(2x60, 2x70, 2x80) x3

B. Power Clean

(2x60, 2x70, 2x80) x3

C. Press

5x5


In Pairs:

100 Cal Row

80 Strict HSPU

100 Situps

80 KB Swings (53/35)

100 Med Ball Chest Passes (20/14)

10 Rope Climbs

Hortman


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45 Minute AMRAP:

800m Run

80 Air Squats

8 Muscle Ups*

*scaling options

1. 8 Bar Muscle Ups

2. 8 CtB Pullups + 8 Dips

3. 8 Pullups + 8 dips

4. 8 Ring Rows + 8 jumping dips

Thursday



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A. Every 2.5 for 5 minutes:

8 Good Mornings + 30s Hanging L Sit

B. Every 4 minutes for 4 rounds:

14 Box Steps ups (50/35)

14 Jumping Lunges (50/35)

14 DB Power Snatch (50/35)

*single DB for all movements