Viola – Mon 11.13.17

 In W.O.D.

CrossFit.com WOD from Veterans Day: U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


Strength
:  Barbell Reverse Lunges 10-10-10-10 (10 total/ 5 each leg)

*Hold on front or back, up to you
*Focus on keeping the upper body in an upright position, with little bend at the waist

Conditioning: “Viola”
AMRAP in 20:00:
– 400m Run
– 11 Power Snatches (95/65#)
– 17 Pull Ups
– 13 Power Cleans (95/65#)


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]

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