Happy Birthday, Bing!
Weekly Announcements:
Brodie Medlock, DC of Go! Chiropractic will be providing onsite evaluations this Friday from 5p-7:30p in the members lounge. Sign up for your time slot at the gym or email info@crossfitrise.com.
Please join us on Saturday October 13th for a very special fundraiser benefiting Justin’s 99 Red Balloons and the Leukemia & Lymphoma Society. In addition to a special WOD there will also be a unique challenge — for every dollar raised, Keith Belknap will do a single burpee to honor the memory of Justin DeRose, his Grandather Fred Roeske, and everyone who has battled a form of cancer.
Below is a little information about Justin DeRose. For more information, visit us on our Facebook Page (Facebook.com/justins99redballoons).
Justin passed away nine days shy of his 27th birthday after battling Acute Lymphocytic Leukemia for almost two years. He suffered from a myriad of infections, a brain bleed caused by a medication that was prescribed after his stem cell transplant, and Graft Versus Host disease. People, like Justin, are the real heroes. Throughout the past two years, Justin never complained, and even found time to smile. When you asked Justin how he was doing he would say, “Livin’ the dream…” even though you could tell he struggled to even get the words out. I am amazed by Justin’s strength and determination, and I hope that everyone will be inspired by Justin to live their lives to the fullest… I certainly am. – Keith Belknap
Skill:
Pistol Practice
Conditioning:
Team WOD 5 from “Fitober Fest”
Teams of 3
For Time:
500m Row
20 Overhead Squats 115/75lb
20 Bar Hop Burpees
*Each athlete must complete all 3 components of the WOD before the next athlete begins.
**Athletes must jump off of both feet and land on both feet on the bar hop burpees. Hips do not need to fully extend.
CFRise Endurance S&C
3 Rounds: (total is 6x200m row and 6 rounds of push presses and pull-ups)
200m Row
2 Rounds:
10 Push Press 95/75lb
10 Toes to Bar
200m Row
