Sunday, November 3, 2013


U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.


**Arrive promptly at 0900 today if you want a shot at the hero WOD; running begins at 15 after. All others today will be doing the barbell WOD or homework**

Run 10 Miles
150 Burpee Pull Ups

NOTE: Partition run/pull ups as needed.


“The Big Clean Complex”
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

NOTE: One set consists of all 12 reps. Rest as needed between sets and try to increase weight after each set.

1000 Yoga Sunday

5 thoughts on “Sunday, November 3, 2013

  1. Congrats to all Clovis peeps!
    Jud, Darby, Peggy, Hunter, Andrew, Clint, Elizabeth, Ashley, and Lauren all showed up and took on the challenge, way to go y’all!

    Is it too soon to ask if this WOD becomes an annual tradition in November???

    Look for a few snaps on the CFRX Nutrition Facebook page…

    1. And a big huge shout out to Bee for being my run coach thru the second half of the WOD… I heart you forever Bee! (~Eliz)

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