WOD

“Hard Hat”
20 Minute AMRAP:
40 Calorie Row
30 Hand Release Push-ups
20 Shuttle Runs
10 Strict Pull-ups
Every 2 Minutes Perform 25 Double Unders

Question of the Week:
What was the hardest part about Hell Week?

Box Brief:
Is rowing hard? Do you feel like your technique is limiting your workouts? Then our FREE rowing seminar is for you! This Saturday at 7:30am, Phil will instruct on EVERYTHING rowing. You will learn about rower set-up, optimal body position, pull efficiency, and common faults. Non-members are welcome. See you there!

Join us on Saturday the 17th from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!

Back Squat
3 x 2 @RPE 9.5

“Joy”
3 Rounds:
40 Sit-ups
20 Dumbbell Lunges (35’s/25’s)
10 Devil Presses (35’s/25’s)

Quote of the Week:
“The best preparation for tomorrow is doing your best today.”
H. Jackson Brown, Jr.

Box Brief:
Hell Week is done! Congrats to everyone who finished all 5 days! Be sure to write down on the order sheet that you completed each workout to ensure your shirt says “I Survived Hell Week”. Now we have a year to recover before we do it all again. Great job Apollo!

Is rowing hard? Do you feel like your technique is limiting your workouts? Then our FREE rowing seminar is for you! This Saturday at 7:30am, Phil will instruct on EVERYTHING rowing. You will learn about rower set-up, optimal body position, pull efficiency, and common faults. Non-members are welcome. See you there!

Join us on Saturday the 17th from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!

“Wittman”
7 Rounds:
15 Kettlebell Swings (53/36)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Jeremiah Thomas Wittman was born in July 1983 in Billings, Montana. He attended elementary and middle school in Billings, and then moved to Powell, Wyoming. Wittman graduated from Trapper Creek High School in Darby, Montana. In his adult life, he enjoyed dirt bike racing, hunting, action movies and grilling outside. His favorite television show was “How I Met Your Mother.”

Wittman enlisted in the Army in 2004. He served two tours over a period of 15 months in Iraq before answering the call to duty in Afghanistan a year and a half later. He was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, to serve in Operation Enduring Freedom as a mortarman.

Wittman was killed in action in February 2010 in Zhari Province, Afghanistan, when enemy forces attacked his unit with an improvised explosive device (IED), which also killed two other soldiers. His service awards include a Bronze Star Medal, Purple Heart, Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal with campaign star, Iraq Campaign Medal with campaign star, Army Service Ribbon, two Overseas Service Ribbons, a NATO Medal and a Combat Action Badge.

In February 2010, a funeral service was held for Wittman at Buck Creek Baptist Church in Chesnee, South Carolina. His remains were interred in Yellowstone National Cemetery in August 2018. At the time of his passing, he was survived by his parents, his wife, two daughters, three sisters, one brother, and his mother-in-law and father-in-law

Back Squat
4 x 3 @RPE 9.5

“DG”
10 Minute AMRAP:
8 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
12 Dumbbell Walking Lunges (35s/25s)

Bench Press
4 x 3 @RPE 9.5

“Moore”
20 Minute AMRAP:
1 Rope Climb
400 Meter Run
Max Handstand Push-ups

Officer David Moore succumbed to gunshot wounds suffered three days earlier after stopping a stolen vehicle at 9:05 am in the 3400 block of North Temple Avenue.

As the driver and Officer Moore, whose weapon was holstered, were outside their vehicles, he was shot four times by the subject who fled the scene. Officer Moore, who was wearing a bullet-resistant vest, was shot in the chest, the left thigh, and twice in his face. He was taken to Wishard Memorial Hospital where he remained in a coma until being taken off life support after his organs were donated.

A 60-year-old parolee was apprehended later that evening and held for a robbery committed 50 minutes after the shooting. On March 14, 2012 the parolee pleaded guilty to murder, robbery and possession of a firearm by a felon and will be sentenced to life without parole as part of his plea bargain.

Officer Moore had served with the Indianapolis Police Department for 6-½ years and was assigned to the North District. He was posthumously awarded the department’s Medal of Honor and Purple Heart. Officer Moore is survived by his parents, sister, niece, and nephew. His mother currently serves as a sergeant and his father retired as a lieutenant with the department.

Deadlift
4 x 3 @RPE 9.5

“Laura”
21 Minute AMRAP:
30 Calorie Row
20 Lateral Burpees Over Rower
10 Power Cleans (155/105)

Question of the Week:
What do hero workouts mean to you?

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

“Decisions”
16 Minute AMRAP:
1 Clean
8 Ring Dips

Recipe of the Week:
This week is all about breakfast meal prep. Try out this NO Sugar Added Strawberry Overnight Grains recipe.

Ingredients:
3/4 cup uncooked steel cut oats
1/2 cup cooked quinoa
3 tablespoons chia seeds
Cream
92g soft tofu (or 1 cup 2% cottage cheese)
1/2 cup (frozen or fresh) strawberries
Sub: 1 date, 2 tablespoons coconut sugar, stevia in the raw, 2 tablespoons maple
2/3 cup unsweetened almond milk (or choice of milk)
Compote
1 teaspoon butter OR avocado oil
1 1/2 cups frozen or fresh strawberries
juice from 1 orange
1 teaspoon cinnamon

Instructions:
Step 1
Fill a medium-size bowl with room temperature water and dissolve 2 tablespoons of salt. Add the strawberries and set aside for 10 minutes while you prep the cream and oats.

Step 2
To a blender add the ingredients for the cream and process until smooth. Set aside.

Step 3
In a large mixing bowl, add the oats, quinoa and chia seeds. Mix with a fork, then pour in the cream and stir with a spatula and set aside.

Step 4
Drain the water from the bowl of strawberries. Set a nonstick skillet on medium high heat and once hot, add the butter (or oil) and the strawberries. Cook until the berries begin to burst and create their own natural jam, about 6 – 8 minutes. Then sprinkle in cinnamon and squeeze in juice from 1 orange to help caramelize the strawberries. Cook for an additional 2 – 3 minutes.

Step 5
To your meal container or jar add the berry compote then top with the cream. Place in the fridge overnight (or for 4 hours). Note: you may need a few tablespoons of almond milk in the morning in case the grains have gotten too thick.

Step 6
The prepped oats can last about 1.5 weeks in the fridge and for months in the freezer. Enjoy!

“Calm”
5 Rounds:
40 Double Unders
:30 L-Sit
100 Meter Farmer Carry (72/53)

Meme of the Week: