Do us and yourself a favor. Never say you are weak. There are no weak members in this place. You should be proud and celebrate every single pound you lift, every meter you run and every skill you attempt. You decided to be strong when you woke up this morning and walked through those doors. You could be doing any other kind physical fitness methodolgy, but you chose CrossFit, I think that says a lot about you!

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Glute Ham Raises Instruction:
Rx: 3 sets of 8-10
https://youtu.be/z15C9UZUbss
FX: 3 Sets of 10 Partnes Falling GHR’s
https://youtu.be/_FKqvwVPqUQ

AMRAP 15:
200 M Row
10 Front Squats 155/105, Fx: 115/80
10 Push Jerks 155/105 Fx: 115/80

Finisher:

3 X 10 Turkish Get ups

EMOM 10
2 OHS (A) at 80%

4 Rounds For time:
400 m Sprints
rest 1:1

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

“JT”
21-15-9:
Handstand pushups
Ring Dips
Push ups
*Compare to 6/18/2015

EMOM 12
ODD: 2 Power Cleans + 3 Front Squats 70-80% (Technique/quality)
Even: 40 Double Unders

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Snatch (full)
18 Minutes to Find Heaviest Double

4 Rounds for time:
20/15 Cal Row
20 KB Step ups 24/16 (one KB. must hold it in suitcase carry) 24/20
20 KBS 24/16

Bench Press
3 x 5  A~75-85%

AMRAP10:
5 Deadlifts 315/210 FX: 225/150
10 Barfacing Burpees