WOD: 10/17/19

EVENT ANNOUNCEMENT: On Flag Day, June 14, 2008, a dedicated team of runners participated in the first Run for the Fallen and ran 4100 miles across America from Fort Irwin, CA to Arlington National Cemetery, one mile for every Soldier, Sailor, Airmen, and Marine killed since the War on Terror began. In 2018 on its tenth anniversary Honor and Remember expanded the initial run by creating America’s Run for the Fallen, the most comprehensive fallen veteran tribute to date.

Each year since the first run across America, runners from around the world have joined Run for the Fallen in remembering our fallen. Over 50,000+ participants and over 200,000+ miles have been collectively run in remembrance of those heroes, organized in over 26 states.  Help us keep the memory of our local fallen heroes alive by joining us at Merced College on Sunday, November 10th at 9:00am.

CrossFit Merced and the Merced Sunrise Rotary Club would like to invite you, your family, and all your friends to this year’s Run for the Fallen and Field of Honor events.  This year’s Run for the Fallen will take place at Merced College to coincide with the Field of Honor.  The race will be a 5k/10k option. The start and finish will take place near the main lawn at Merced College at M St./Yosemite Ave. Basic participation is free, but there is a $25 – 5K/10K Chip Timed Race that will also be offered.  The chip-timed races will include a commemorative racing shirt, Tyvek racing bib with timing chip, and medals to the top 3 in each age group in 10-year increments.  Sign up soon to ensure that you will get a T-shirt.

All participants in both the FREE 5K Run/Walk and the $25 – 5K/10K Chip Timed Race are invited to attend a short ceremony where our local fallen heroes will be honored.  That will be followed by the start of the race at 9am.  You may register online at runsignup.com (search run for the fallen) or on race day from 7am to 8:30am.  All those that pre-register must pick up their bibs and/or t-shirts between 7am-8:30am.  The course map is available on the signup page.

See you at the race!

Skill/Stability/Strength 
Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00
– Roughly 85% of 1RM.
– Beginner – Moderate set of 5

Conditioning 

4 Rounds, not for time:
12 Goblet Reverse Lunges (each leg) (Non-alternating)
25 Russian KBS (AFAP)
75 Double Unders
*Athlete choice of weight

Extra Credit 
Power Clean: 8 x 2 @80% of heavy double from last week