 Auld Lang Syne (Times Gone By) - Robert BurnsShould old acquaintances be forgotten,
And never brought to mind? Should old acquaintances be forgotten, And days of long ago! Chorus: For times gone by, my dear For times gone by, We will take a cup of kindness yet For times gone by. We two have run about the hillsides And pulled the daisies fine, But we have wandered many a weary foot For times gone by. We two have paddled (waded) in the stream From noon until dinner time, But seas between us broad have roared Since times gone by. And there is a hand, my trusty friend, And give us a hand of yours, And we will take a goodwill drink (of ale) For times gone by! And surely you will pay for your pint, And surely I will pay for mine! And we will take a cup of kindness yet For times gone by!
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 Today we are doing the Hero WOD Chad. This workout takes most people about an hour. If you have a small backpack that you can load up, bring it.
The story of Chad's Hero WOD is fully detailed in The Morning Chalk-Up. You can read the full story here. The workout is named after Chad Wilkinson a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29, 2018. His wife Sarah is a CrossFit L4 Instructor and works for CrossFit Training. He was also god friends with Dave Castro, CrossFit's director of training. According to The Morning Chalk-Up, "When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time." It was out of this story that Castro decided to create this workout in honor of his fellow Navy Seal buddy. On December 14, 2018 he was joined by Jimi Letchford, James Hobart and Adrian Bozman "in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20” box, repeatedly for 1,000 steps." For our last workout of 2019, we join the thousands of CrossFitters around the world who have taken 1000 steps to honor a man we never knew. If you can't make it to the gym you can do this workout at home. Fair winds and following seas, Sir, we've got the watch.  Ten years ago today a suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on 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. Remember, we will have 6am, 9am and noon classes only tomorrow (New Year's Eve.) We are closed New Year's Day. We have our regular schedule Thursday - Saturday. Tomorrow, Tuesday we are doing the Hero WOD Chad. Bring a backpack that you can easily load up with 45#. Class will take longer than an hour. We have 6am, 9am and noon classes only on Tuesday. We are closed Wednesday. We have our regular schedule Thursday - Saturday.  "I don't believe in New Year's resolutions. I think if you want to change something, change it today and don't wait until the New Year." - Georgina Bloomberg
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