8/21 - 31 Heroes

Next Friday, August 29th, ColdSmoke CrossFit is hosting a fundraiser for the 31Heroes Project.  The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community. We would like to get as many people together to show our support for the 31Heroes Project, and our local CrossFit community. The WOD is schedule for 5:30pm and we would like to make this our Friday evening WOD for everyone. Please consider participating and showing your True Spirit at this important event. It costs $39 to participate, and for this you get a free T-shirt. All remaining proceeds go to support the families of the fallen heroes. You can get more information on the event here: http://www.eventbrite.com/teams/885147/.

Back Squat Wendler Week 2
5 reps @ 50% of 1Rm
3 reps at 60% of 1RM
3 reps @ 70% of 1RM 
3 reps @ 80% of 1RM 
Max reps @ 90% of 1RM

4 rounds for time of: 
5 Bar Muscle Ups 
10 Overhead Walking Lunges 45/35 lbs 
15 Seated Russian Twists 45/35 lbs 
100m One Arm Farmers Carry, 45/35 lbs
Pick up a bumper plate and keep it with you:-) Substitute 5 deadhang pull-ups for Bar muscle ups. 

JOIN US FOR OUR GRAND OPENING CELEBRATION TOMORROW NIGHT! 
Friday night free yoga at 4pm, free CrossFit at 5:15pm, and La Troca taco truck from 6-8pm. We'll provide something cold to drink, please bring cash for the tacos. 
Saturday morning we are offering free CrossFit and coffee at 9am. Sarah might bring her famous Paleo Zucchini Chocolate bread. You don't want to miss that!