We will NOT have a 5:30am and 6:30am class on Friday. All other classes on Friday will run as normal. Our Saturday schedule will run as usual.

We will have a free introductory class at 10am on Saturday.
No RSVP necessary. Just show up.
Come about 5 minutes early to fill out paperwork.

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Here is your WOD menu for this Friday and Saturday. You had turkey on Thursday… now it’s time to pay up.
Pick a la carte from any of the following Hero WODs or Basics WODs!

“DT”

Five rounds for time of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

“Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:

• 30 reps, 2 pood Kettlebell swing
• 30 Burpees
• 30 Glute-ham sit-ups

“Tyler”

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Five rounds for time of:

• 7 Muscle-ups
• 21 reps 95 pound Sumo-deadlift high-pull

“Roy”

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009  in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds for time of:

• 225 pound Deadlift, 15 reps
• 20 Box jumps, 24 inch box
• 25 Pull-ups

“Weston“

Five rounds for time of:

• Row 1000 meters
• 200 meter Farmer carry, 45 pound dumbbells
• 45 pound dumbbell Waiter walk, 50 meters, Right arm
• 45 pound dumbbell Waiter walk, 50 meters, Left arm

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Basics
5 Round Modified Baseline
Five rounds for time of:
250m Row
25 Squats
20 Situps
15 Push-ups
10 Pull-ups
(Those that have been doing CrossFit for less than 2 weeks do only 3 rounds)

Five rounds for time of:
20 Burpees
20 Wall Ball 20#/14#
20 Sit-ups
(Those that have been doing CrossFit for less than 2 weeks do only 3 rounds)

Five rounds for time of:
20 Box Jumps 20″/16″
20 Kettlebell Swings 35#/20#
20 Sit-ups
(Those that have been doing CrossFit for less than 2 weeks do only 3 rounds)