Thursday, 3-27-14

July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…

Day 4 of the Challenge. Hope everyone has a support partner. Remember prep work is key!!! Does anyone have a recipe they want to share? Bring it in, we can make copies for everyone. Strength/Skill – Push Press 12 Minute Ladder 2 Push-Press/Jerk – 115/75 2 Toes to Bar *Up by 2′s for 10 Minutes*

Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55

BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…

Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats

Todays Classes 9 and 10:30 AM only BBQ 1PM   MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…