Friday, November 9, 2012

Semper Fidelis


From : www.CrossFitWarriorSpirit.com

SEMPER FI

Semper Fidelis.  It’s the motto of the United States Marine Corps and it means “always faithful.”  Tomorrow, November 10, is the birthday of the USMC.  Marines all over the world will gather to celebrate and honor the brotherhood that has done so much for our country.  The Corps turns 237 tomorrow and we’ll show our respect today with a birthday WOD. 
If you want to see how you would stack up, come try the Marine Corps Physical Fitness Test (PFT)tomorrow.  It’s free and open to anyone willing to give it a try!  Be at the gym by 0730.
**REMINDER:  The gym will be closed on Monday, November 12, in honor of Veterans Day**
Click here to watch the Commandant’s Marine Corps Birthday Message for 2012
Q: What is the mission of a Marine Corps rifle squad? scroll down for answer…
A: To locate, close with, and destroy the enemy through fire and maneuver, and to repel the enemy assault through fire and close combat.
  • Warm up
  • 237 Squats for time
  • “S.E.M.P.E.R. F.I.”
    20 Minutes AMRAP:
    Snatch balance (Rx: 45lbs) x 12
    Elbows to knees x 40
    Man makers (Rx: 20/15) x 5
    Push press (Rx: 65/45) x 30
    Eccentric pull up x 10
    Rotated push up x 5
    Front squat (Rx: 65/45) x 15
    Inchworm (with push up) x 5 meters
  • Cool/stretch
More details and info visit: 
www.CrossFitWarriorSpirit.com

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