Tuesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
Zoom Burn: 8 AM
High Fitness: 9:30 AM
Olympic Weightlifting: 6 PM
Barre Fitness: 7:30 PM

CrossFit Workout

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

The “Emily” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Sunday, September 10, 2017 

Hero Week Day 2
“Emily”
10 Rounds for Time
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint

Rest 2 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

ScoreĀ is the time on the clock when the last 100 meter Sprint is completed.

Burn Workout:

Set 1:
Butt kicks
Jumping Jacks
Plyo lunges
Lateral Jumps
Set 2:
Mountain climbers
Front kick
Explosive Single Leg lunge RT
Explosive Single Leg lunge lft
Set 3:
Plank jack
Side plank w/reach through
Superman
DB OH crunch
NOTES:
3 Set of 8 min AMRAP
1 min rest between sets
10 reps of each mov’t

YouTube Workout: https://youtu.be/0LN-vjuyRaM

“Emily”
10 Rounds for Time
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint

Rest 2 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last 100 meter Sprint is completed.