Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

500m Row

Otis

Settings

Workout

Only Female Class - Mon, Jun 12

500m Row (Time)

Max Effort 500m Row

500m Row

As we continue to learn about the rower this month today, we focus on our strides

Otis (AMRAP - Reps)

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania

Otis WOD

To learn more about Otis click here

Our hero WOD for the month is dedicated to Otis

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, June 12, 2023

Male Clients

Female Clients

Ayah
Faroun

Only Female Class: 7:00 P...

3:09

Worked on stride not speed

N. Nafiya
Basha

Only Female Class: 7:00 A...

0:00