7.8.24
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Metcon
“Abbate”
Run 1 mile
21 Clean & Jerks @ 155/105
Run 800m
21 Clean & Jerks @ 155/105
Run 1 mile
Last tested on 8/31/2019
Accessory
Metcon
Rope Climbs
RX: 10
RX+: 15
7.4.20
Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.
We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest
11.18.19
Gymnastics Test
Max Effort Strict Pull-ups
Metcon
100 Double-unders (SC: 60 DUs; 200 singles)
4 Squat Clean & Jerks @ 155/105 (RX+ 205/145)
75 Double-unders (SC: 45 DUs; 150 singles)
8 Squat Clean & Jerks @ 135/95 (RX+ 185/125)
50 Double-unders (SC: 30 DUs; 100 singles)
12 Squat Clean & Jerks @ 115/80 (RX+ 165/115)
