Wednesday, 8-15-18

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 the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…

Don’t forget to sign up for Murph and the BBQ May 25th.   Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 –  Sumo Deadlifts 115/75

3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch

Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow

Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders

Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…