We will be having our usual group warmup at 9am and will have heats running at 9:15am and 10am.
Come workout with us, bring your friends, partner up. Whatever you need to do for this awesome cause.
From Gnardog CrossFit:
“On September 15, 2018, Gnardog CrossFit will be honoring a good friend and member of our community, Brian Hughes with a Hero Workout. Brian was the Captain for the Arrowhead Hotshots and tragically died while battling the Ferguson Fire on July 29, 2018.
CrossFit Oakdale will be hosting this event to everyone who would like to participate.
Group Warmup at 9am and heats at 9:15am and 10am and is OPEN TO ANYONE and EVERYONE who wants to participate! We will be requesting a $10 dollar donation to participate. All proceeds raised will go to Brian’s Fiancé Paige who is 16 weeks pregnant with their first child.”
Run 1.5 Miles with Med Ball 20/14
THEN for the rest of the time:
7 Heavy Kettlebell Swings 70/53
29 Unbroken Double Unders
18 Burpee Box Jumps 24/20