Friday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
High Fitness: 6 AM

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)

  • Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
  • Each number has it’s own meaning:
  • 2001 Meter Row: The Year
  • 4 Rounds: The Number of Planes
  • 9 Clusters: The Month
  • 11 Strict Pull-ups: The Day

CrossFit Workout
For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

After Party:
EMOM until you are unable to complete the lift
1 Cluster
Men start at 115 and women start at 85. Men add 10 pounds every minute and women add 5 pounds every minute.

At-Home YouTube Workout: https://youtu.be/Uz4psHG3U1M
For Time:
Buy-In: 2001 Meter Row or Run

4 Rounds:
9 Double Dumbbell Clusters (50’s/35’s)
11 Strict Pull-ups