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May 7, 2017 by thao

5/8/17

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U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Freedom WOD Classes

Warm Up:
3 Rounds w/ PVC or Unloaded Barbell
5 Clean
5 Front Squat
5 Jerk

Mobility:
Goblet Squat Stretches

Babell Technqiue
Athlete Vote: Cleans or Jerks

Metcon:
“Hammer”
5 Rounds for time: 26 Min Cap = 4 min or less per round (scale reps & weights accordingly)
135/95
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull ups
Rest 90 Seconds Bt Rounds

Elite Competition Class

1). Snatch
8 Rep Max touch and go

2). Front Squats
6×6

3). Strength Conditioning
3 Min AMRAP
3 Power Snatch (135/95)
20 Unbroken Double Unders

Rest 3 Mins

4 Min AMRAP

4 Power Snatch (115/80)
20 Unbroken Double Unders

Rest 4 Mins

5 Min AMRAP
5 Power Snatch (95/65)
20 Unbroken Double Unders

    EXPERIENCE CROSSFIT DNR

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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