"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Skill:

Double unders x 10 minutes

WOD:

For time:

200m run

2 min AMRAP of double unders

200m run

2 min AMRAP of push press (95#/65#)

200m run

2 min AMRAP of burpees

200m run

2 min AMRAP of wall balls (20#/14#)

Strength:

Deadlifts

1-1-1-1-1-1

WOD:

For time:

Row 2x2500m

*Rest 3 minutes between intervals

TODAY'S AM CLASS IS @ 10!

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

NO 9AM CLASS TODAY!

5 rounds for time of:

Run 100m

10 Burpees

10  Push-ups

10 Mountain climbers

10 Sit-ups

10 Prisoner squats

I will be riding in the Police Unity Tour today through Saturday. While I am away two new coaches, Carl and Jane Helstrom, along with Bart will be keeping the gym open. The schedule is as follows:

Thursday 6:30pm

Friday 6:30pm

Saturday 9:00am

Carl and Jane are both CrossFit Level 1 certificate holders and very versed not only in CrossFit methods but all areas of strength and conditioning. Once CFP moves into a bigger space they will become part of the regular coaching staff. Please welcome them to the CFP family.

Carl and Jane will just be getting to know you guys and your abilities so if you have been scaling workouts please let them know so they can scale appropriately. See you guys next week!

For time:

800m run

50 walking lunges

40 box jumps (24"/18")

30 kettlebell swings (70#/55#)

20 overhead squats (95#/65#)

10 pull ups

800m run

7 rounds for time of:

7 pull ups

14 burpees

21 squats

3 rounds for time of:

800m run

2 minute rest

Then...

For time:

100 push ups