July 2nd, Saturday

July 1, 2016 By Winston Thompson Leave a Comment

9am Yoga, 10 and 11am CrossFit

We will be CLOSED on Monday July 4th in Honor of Independence Day.

We don’t get to celebrate on July 4th without Hero’s like these two. Today you’ll get your choice between these to very different challenges. Get some!

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

To learn more about Jerry click here

Justin (Time)

For Time:
30-20-10
Body Weight Back Squat
Body Weight Bench Press
Strict Pull-ups

In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012

To learn more about Justin click here

July 1st, Friday

June 30, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

We take a break from Weightlifting today with this HERO WOD. Lets see if you still find it challenging…

Extra Reading

What’s the scoop with Creatine?

Blake (Time)

4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010

To learn more about Blake click here

June 30th, Thursday

June 29, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

After a really heavy week. Here is a little work directly for that core!

Extra Reading

5 Things to do on your rest day.

Deadlift (5x5x5+)

(90% of 1rm)+10=base number
65, 75, 85%

CrossFit WOD(Time)

5 Rounds
25 Double unders
15 Back Extensions
7 TTB