21 Alternating single DB hang clean & jerk
39 Double Unders
Every 3 mins (including at the start), 8 cal on assault bike
DL: Heavy and unbroken (225/185/155/135/115/…)
DB: Medium Heavy 50/35/25/15
DU: 39/21/12 Alt 2: 30 SU: 78
Bike: Should be less than a minute of work. We’ll divide the group into two teams and alternate bike usage.
B 130, 430, 730, 1030, 1330, 1630, 1930
Single Leg DB RDL
Strict Knees to Elbows
CrossFit Group Class Programming Template (WK7/8)
Today’s commemorative workout honors the life of Melissa Arnold. This workout is taking place on her birthday and was written by members of her family who also do CrossFit. They and two of her former CrossFit gyms will also be participating in this workout. Melissa was a new but quickly impactful member of our community. She was always a pleasure to have in class and made fast friends with many of her fellow classmates (and their dogs). She had just recently moved to NYC to start a new job as the Choral Director at Packer Collegiate Institute and was still in her honeymoon phase with living in Brooklyn. While her passing was a terrible tragedy, we take some solace in the fact that she passed doing something she loved with people who cared about her. She was taken too early and her passing was a powerful reminder to appreciate every moment we’re fortunate enough to have. We’ll miss you Melissa.
Here is a note from her sister in law Marla
On September 8, 2021, while with her community at CrossFit South Brooklyn, Melissa collapsed from a ruptured brain aneurysm. Her loss rippled through the greater CrossFit community as Melissa had been an enthusiastic member at multiple gyms prior to moving to Brooklyn and had dropped in for workouts with her brothers and their wives at their home gyms on multiple occasions. Wherever she went, she made friends easily with humans and canines alike. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. Melissa devoted her career to sharing her love of music and researching the critical role of music in a child’s development. She is missed dearly.
The rep scheme includes 8 reps and 8 cals signifying the day she died and 39 DUs for her age when she died. The clock is set for 19:81/20:21 which is the year of her birth/death. Melissa loved the assault bike and heavy DLs and she had just recently gotten DUs. The 7 total rounds of biking signifies Sunday as everybody’s favorite rest day full of puppy cuddling and walking to Two Sticks for coffee and treats every Sunday with her Full House Fitness friends and all of their pups.
From her celebration of life last weekend:
Melissa is survived by her parents, George and Pamela Arnold; her sister Becky (Patrick) Antkowiak; brother Krain (Sandra) Arnold; brother Jon (Marla) Arnold; and beloved aunts, uncles, nieces, and nephews.
Melissa was born in Virginia on October 27, 1981. She earned the following degrees, all related to music and education: BA, Washington Bible College (2003); MEd, Columbia International University (2007); MA in Conducting, Michigan State University (2013); Kodály Certification, Indiana University Jacobs School of Music (2018); PhD in Music Education, Indiana University Graduate School (2021). She taught in Virginia, South Carolina, Michigan, Connecticut, Indiana, the Dominican Republic, and China. In August of 2021, she moved to Brooklyn, New York, to teach music at The Packer Collegiate Institute.
Melissa encouraged those around her to question everything and to learn for themselves, rather than to simply accept answers. Adored by students and parents, she possessed an innate ability to recognize and cultivate talent in children others might overlook.
Melissa loved her nieces and nephews deeply and was a fabulous aunt. She was rarely seen without her dogs, Franz and Nadia, who are now snuggled in with family members. She had an incredible ear for music. She composed and conducted, sang, played many instruments, and was always willing to provide an impromptu lesson for interested learners. She had a fantastic eye for photography and loved capturing beauty in all its forms. She was an enthusiastic CrossFit community member.
Although a self-proclaimed introvert, she quickly made friends everywhere she went, often settling herself in a high-traffic area and drawing others into conversation. She radiated an almost physical sparkle, lighting the room with her bright smile and humor.
Family, friends, students, and all who knew her will miss our girl.
Instead of sending flowers, please consider donating in Melissa’s honor to Riverside School’s music program. The web donation page is here and the school’s address for mailed checks is Riverside School, 2110 McRae Rd., Bon Air, VA 23235. Please note “Melissa Arnold” in the memo line (checks) or in the comment box (online donations) to help route funds correctly.
Melissa was a music educator, conductor and composer with a strong passion for teaching children the love of music. You can hear three of her beautiful compositions here.