Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

Warm-up

Dynamic warm up (High knees, bear crawls, lateral shuffles, etc.)

Then 2 Roundsw/ Band

10 Bandy Good Mornings

10 Bandy Pull Aparts

10 Bandy Bent Over Rows

Mobility

Shoulders

Calves

 

WOD(35  minute cap)

“Roy”

5 Rounds

15 Deadlifts (225,155)

20 Box jumps

25 Pull-ups

 

Level 3- 20 Pull-ups

Level 2- 4 Rounds, (185,125)

15 Pull-ups

Level 1- 4 Rounds, (135,95), 10 pull-ups

Extra Work

Squat Clean

3-3-3-3-3

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!