Today’s Signup:

Warmup: 2 min airbike, then- movement prep with Coach

Wod: “Wade”

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.


-2 min lacrosse ball plantar fascia

-2 min foam roll t-spine/lats