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Friday 11/10/2017

Fit Republic will be sharing their goods here for 5 and 6am classes. Bon appetit.


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 ball slams

10 slam ball squats

10 situps with slam ball

Workout warmup:

take 10 minutes to set up stations and warm up each movement. 


"Chris Kyle" 

With a partner, partition reps as necessary.

  • 3 Rounds for Time
  • 40 Kettlebell Swings (24/16kg)
  • 40 Box Jumps (24/20 in)
  • 40 Thrusters (65/45 lb)
  • 40 Elevated Push-ups (feet on 24/20)

Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

"Chris Kyle" was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.


Pick the lift you need to work on most.


Pick two goats you need to work on

Earlier Event: November 9
Thursday 11/9/2017
Later Event: November 11
Saturday 11/11/2017