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Winchester

Friday, December 20th, 2019

MOBILITY:

LOWER/UPPER BODY SHOULDER MOBS

METCON:

“Winchester”- CrossFit Football WOD
5 RFT:
3ox OHWL Steps 135/95
1 gasser (100 yards)
30x KB 70/55
90 sec rest
1st LT Ron Winchester – In 2000, Ron played in Navy’s biggest football game of the season, against Army – and his best friend. There were no hard feelings when Navy beat Army 30-28. “He was like my brother. We had a lot of fun together,” said former Army defensive tackle and pal Doug Larson. “He was independent, but we were both dependent on each other.” Winchester, 25, of Rockville Center, N.Y., was killed Sept. 3 by a roadside bomb in Iraq’s Anbar province. He graduated from the Naval Academy in 2001 and was on his second tour in Iraq. “Ron was a very gregarious type of individual who was always in the middle of things,” said his father, also named Ronald. “He was a true leader, always respected by his peers and dedicated to what he was doing.” Winchester also is survived by his mother, Marianna. “When he came home last time, he sat in the dining room telling stories,” family friend Maureen Chiaramonte said. “He said, ‘Aunt Mo, you know what it’s like. You get a choice to sit on the bench or play the game. I don’t want to sit on the bench.”

UPDATES:
Mon. Dec 23rd: Normal Hours
Tues. Dec 24th,: AM hours only (6,7,11am)
***Dress up with some Christmas Spirit for the 12 days of Christmas!***
Wed Dec 25th: Merry Christmas (closed)
Thurs Dec 26th: 9 & 10am Only
Fri. Dec 27th: 6,7,11 &4 pm
Sat Dec 28th: normal hours

Mon. Dec 30th: Normal hours
Tues. Dec 31st: AM hours only (6,7,11am)
Wed Jan 1st: Happy New Year (closed)
Thurs Jan 2nd: 9 & 10am Only
Fri. Jan 3rd: 6,7,11 &4 pm
Sat Jan 4th: normal hours

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