Workout of the Day
Not for time:
Complete as many rounds as possible in 20 minutes of:
8 Freestanding Handstand Push-ups
15-foot L-sit Rope Climb, 1 ascent
Double Under Up Simulator
Notes–Today’s Hero workout is in honor of U.S. Army Staff Sergeant Robert J. Miller. He died January 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.
CrossFit Games Open–The CrossFit Games Open starts this month! This is always a great time for our community to come together and enjoy some good ol’ working out. Whether you have been CrossFitting for 3 years or 3 months, you will get an amazing experience from being a part of this Worldwide, yet in-house competition. So if you haven’t already signed up, do so today! You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.
Read—More Than Just A Workout–Learning the CrossFit Lifestyle, by Ross Lawrence from Active NorCal.
Watch—Heavy Days With Mike Giardina, from CrossFit.
Eat—Devils On Horseback, from The Denver Post.
4 x 200m Sprint + 200m Jog
8x 20 seconds hard/40 seconds easy, repeat
500m easy row