Coaching and scheduling news! On the scheduling front, we are still working on adapting to the new normal with people’s hours. Starting next week, the 6:45am class will be Monday through Thursday and there will be no 6:45am on Friday. Mike R will be coaching Tuesday mornings so you morning people will get the benefit of his Olympic lifting expertise. Ask him questions, don’t be shy!

And with that . . . I’m happy to announce that Jamie Maccarone has joined our coaching staff and will be coaching the 5:30am class on Fridays! She’s a great athlete and an experienced and knowledgeable CrossFitter. She is going to be a great addition to the Thor Fitness Family. So get up early and come on in to 5:30 on Friday and say hello to Jamie!

On to the workout. Traditionally on 9/11 we would do a Memorial Wod. I feel strongly about these wods but after thinking about it, I don’t think it’s the right time. They are all very aggressive workouts with no rest or partner workouts. and with masks and post lockdown I’d feel better with a normal day’s work.

Let’s wear something patriotic and take a minute to think about that terrible day.

Part A

4 Rounds

200 Meter Run

8 Scap Ring Rows

8 KB SDHP 53/35

Part B

Floating Snatch Grip Deadlift



Part C

0-9 Minutes

3 Rounds

15/12 Cal Row

12 Ring Dips

9 Russian KB swings 70/53

Rest till 9 minute mark

9-18 Minutes

3 Rounds

15/12 Row Cals

12 Alt Rotating Pushups

9 Russian KB swings 70/53

Rest till 18 Minute Mark

18-27 Minutes

3 Rounds

15 Row Cals

12 Burpees

9 Russian KB swings 70/53

Performance: 53/35

Fitness: 44/26, Bench Dips