It's Hero week here at CrossFit KFOR and we here at CFK will do our best to honor our Brothers and Sisters

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka

, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to LumberJack CrossFit

This workout is in honor of these soldiers.

TEAM WOD "Lumber Jack 20"

40 Deadlift (275/185)
Run 400
40 KB 1.5/2.0
Run 400
40 OHS (115/85)
Run 400
40 Burpees
Run 400
40 Pull Ups
Run 400
40 Box Jumps 24/20
Run 400
40 DB Squat Clean
Run 400

1 round for time One partner works at a time split work as you like, runs are completed together. Try to go with someone of your ability to use the same weights.

Coach Note

Well just when I thought CrossFit couldn't get any cooler, all this happens.

My hope for this deployment was to have enough equipment and enough space to mantain my fitness and stay mentally focused, only to find us building a real life affiliate, but that is not even the cool part.

Most of you KFOR CrossFitters (and you are crossfitters now) started this with no experience at all, no CrossFit back home, never having lifted a barbell in your life. Now here you are making gains, losing weight from yourselves and gaining it on the bar. For me to see all this happening is amazing.

CrossFit is just a way to work out. Like a car is just a car, but man the places it can take you.

You guys are more than I expected and I thank you for your dedication.

Things to look forward to:

On-line tracker for WODs, Lifts, diet, and weight

Holiday Rundown, we need volunteers and judges as well as Athletes.

CrossFit KFOR T-shirts

The CrossFit Opens.

Now tommorow is Veterans day, that means Hero Week next week. It will be hard WODs. PLEASE BE READY TO LISTEN AND SCALE TO YOUR ABILITY.

Thank you,
Coach

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Sunshine

Happy Birthday Sunshine

11-07-12

WED WOD:

Strength:
Shoulder Press 5/5/4/4/3/3/2/2/1/1

METCON:

3 Rounds for Time

10 Squat Cleans 135/95
...

25 Box Jumps 24/20

Skill:
Double Unders 5-10 minute practice.

WHO IS KFOR's FITTEST?!

Sign up here:

http://crossfitkfor.eventbrite.com/#

Monday Team WOD:

New Warm-up posted in the gym.

AMRAP 25 minutes

Teams of two:

7 Pull-ups
11 Thrusters 155/115 Level II 135/95 Level III 115/75
...

14 Toes to bar

Skill: Double unders.