Thursday 11/14/24 (3 sessions TODAY)

9:15 AM - Movement & Mobility (Combines PILATES, YOGA, CROSSFIT movements) Ideal for Yoga enthusiasts, CrossFit athletes or ANYONE with a pulse!!

4:15 & 5:30 PM - Hero WOD "Manion"

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb♂ 135 lb

Scaling:Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Intermediate option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb♂ 115 lb

Beginner option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb♂ 45 lb