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Monday 6/17/13: CrossFit CSA WOD

As mentioned last week, I am no longer committing to only a “girl” benchmark on Mondays & Fridays. In the interest of having an appropriate mix of movements during the week, we may perform two Hero WODs, 1 girl WOD, and we will begin repeating some of the WODs soon.

This week’s benchmarks will go as follows:

Monday- “Abbate”

Wednesday- “Fran”

Friday- “Filthy 50”

Most of you will not recognize “Abbate” as being a part of our Hero WOD board, so this one will be written in the available blank spot on the board, and it goes as follows…


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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