HERE FOR OUR HEROES
November Free for Veterans When You Join Nov. 1-17*
All year long our military members receive 10% off monthly and no join fee. In honor of Veterans Day and National Veterans and Military Families Month, we’re extending one free month to new YMCA members, who are active military, retired or veterans. Thank you for your sacrifice and your service. At the Y, you’re joining a supportive community that includes many who have served our country.
*Must show identification to verify current or previous military service.
We’re pulling out all the stops this November to celebrate and show we’re HERE FOR OUR HEROES:
Sweat for a Vet
Sweat for a Vet
A military-inspired workout offered all month long.
T-shirt for Veterans
T-shirt for Veterans
Available on Veterans Day for all Y members who served/are serving in the military.
Pool WOD – “Rocket”
Pool WOD – “Rocket”
A water & land combo workout in memory of a fallen soldier.
DEDICATE YOUR WORKOUT
- Nov. 1-30
- Self-paced
- Go through the workout on your own or with friends
- Stop by the front desk for a copy of the workout or reference the exercises listed here
GETTING STARTED
- 1 hour with warmup & rest time included.
- Begin with a dynamic warmup of 5-10 min. to prepare your body for exercise. After you have completed your warmup, follow the workout starting with Station 1 & finishing with Station 4.
- Be sure to bring water, eat an adequate meal & rest as needed.
Station 1: Lower body EMOM (every minute on the minute)
Minute 0: Dumbbell Thruster x15
Minute 1: High Knees x 30
Minute 2: Burpee Box Step Overs x 10
Minute 3: Mountain Climbers x 40
Minute 4: Walking Lunges x20
Minute 5: High Knees x 30
Minute 6: Squat Jumps x30
Minute 7: Jumping Jacks x40
Minute 8: KB Goblet Squats x15
Minute 9: Jumping Jacks x40
REST
Station 2: Chest/Triceps - 1 minute of work for 2 rounds
Push up (neutral position)
Bench Triceps Dip
Dumbbell Chest Press
TRX Triceps Extension
Medicine Ball Chest Pass
REST
Station 3: Back/ Biceps - 40 seconds on/ 10 seconds off for 2 rounds
Burpee to Dumbbell Bicep Curl
Battle Rope Waves with Squat
Band Assisted Pull Ups
Bosu Plank Jacks
Inverted Row (Bodyweight Row)
Superman to Push Up
REST
Station 4: Core - 1 minute of work for 2 rounds
Plank Walkouts (Inchworms)
Mountain Climbers
V Hold with Alternating Knee Tucks
Plank Up Downs (Walking Plank)
Oblique crunches (30 seconds each side)
WORKOUT COMPLETE!
VETERANS DAY - HERO WOD
Join us at the Downtown Family YMCA in the PIT for a CrossFit Hero workout on Veterans Day to honor our heroes.
DOWNTOWN FAMILY YMCA - PIT
Monday, Nov. 11, 2024
5 am, 12 pm & 6 pm
- Open to ALL MEMBERS (all fitness levels)
- No prior CrossFit experience is required
- No registration required
- FREE to all members
DIVE INTO THE DETAILS
- Veterans Day Weekend (times vary by branch; see schedule below)
- Posted at the pool, designated area
- Self-paced workout
- Wall of Honor: grab a star and write a message to dedicate your workout to a veteran
OVERVIEW
In memory of: Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne). Died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.
Option 1 (30 min.): Complete as many rounds as possible in 30 minutes of:
- 50-yard swim
- 10 push-ups
- 15 squats
Option 2 (20 min.): Complete as many rounds as possible in 20 minutes of:
- 25-yard swim
- 5 push-ups
- 10 squats
Downtown Family YMCA Schedule
- Saturday, November 9: 7 am-5:30 pm
- Monday, November 11: 7 am-12 pm & 4:30-9 pm
- 2 lanes reserved
- 45-minute slots, reservations required
- 4 people per slot
Questions? Contact Aquatics Director Cassie Singleton at csingleton@ymcachattanooga.org.
North River Family YMCA Schedule
- Saturday, November 9: 12:15-5:30 pm
- Monday, November 11: 5:15-6:45 am, 12:15-5:30 pm, 7-8:30 pm
- Lanes reserved
- 45-minute slots
- 4 people per slot
Questions? Contact Aquatics Director Allison Dupree at adupree@ymcachattanooga.org.
Hamilton Family YMCA Schedule
- Veterans Day Weekend
- Friday, Nov. 8 through Monday, Nov. 11
- Self-paced
- Choose from 20-min or 30-min. duration
Questions? Contact Senior Program Director Schuyler Colling at scolling@ymcachattanooga.org.
Cleveland Family YMCA Schedule
- Saturday, Nov. 9: 1-5:30 pm
- Monday, Nov. 11: 5-8 am & 12-1 pm
- Self-paced
- Choose from 20-min or 30-min. duration
Questions? Contact Senior Program Director Chelsea Sandidge at csandidge@ymcachattanooga.org.
ADDITIONAL PERKS FOR CURRENT MEMBERS
Free T-Shirt on Veterans Day | Handcrafted postcard for Military Members
If you’re currently a member and not taking advantage of our military and first responder discount, stop by our front desk to ensure you’re receiving 10% off monthly. For our new members, welcome!
T-Shirt: Stop by our front desk on Veterans Day for a special edition free T-shirt for those who are active or retired military or veterans. Y Members Only.Handcrafted Postcard for a Veteran: patriotic craft for kids to enjoy in Child Watch.
We’ll provide the supplies and ensure a postcard is delivered to every member currently on our military discount list. Want to ensure your military household receives a postcard? Drop by the front desk and provide your contact information to receive this special piece of art at your home.
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