Hey guys! Remember GYM IS CLOSED MONDAY. Hooray labor day, enjoy the fruits of your labor. Remember guys, this week is a little prep-heavy for “Chad” coming up on September 11th. The schedule on that day will be different as well.

Monday 9/11 Patriot Day Schedule: AM Block from 5-8, PM Block from 4-6. The workout takes a while (like an hour or less) so in the AM, you need to start by about 7:00am, in the PM you need to start by about 5:00pm. The other classes will be cancelled for that day, so plan ahead, find a slot that works best for you, and let’s show up big for “Chad!”

Workout Notes:

Background: This “Chad” memorial WOD, sometimes called “CHAD1000X” is dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

Chad’s workout and life inspired the creation of The Step Up Foundation @thestepupfoundation, which features the workout in a virtual “CHAD 1000X” event, bringing together athletes from around the world to raise awareness of the epidemic of veteran suicide and to help be part of the solution by supporting veteran health initiatives.


Tuesday: 27 Lunges, 21 Air Squats, 15 Alternating Pistols, 9 Push Press 135/95 3 Rounds for Time

Wednesday: Nicole, people who are gooood at pull-ups should do strict.

Thursday: 7 Minutes for Max Rounds of: 7 Squat Snatches 115/75, 7 Burpee Box Jump Over 24/20, L-Hang Fun House to Finish?

Friday: Like FGB: 3 Rounds for Reps/Calories of: Bar Dips, Rowing, GHD Sit-Up, Double Unders, Wall Ball Shots 20-10/14-9, Rest

Saturday: Buddy Buddy Deadlifts 3 Rounds of 5×5 with 95/65, 135/95, 185/135, 225/185, 275/225, or whatever makes the most sense.