Saturday, 8-3-16

Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run

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…

Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1

Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”

We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!! Christmas Party at Brewology December 13th! Strength/Skill: Hang Squat Clean 10 minutes to work up to a Heavy Single WOD The Jordanator For Time (7 minute cap) 50 Thrusters Begin Each Minute with 7 Push-Ups Rest…

“15 min to play with the Stones U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents,…