FRIDAY 171201

CrossFit Hero Workout Friday!

Three Rounds for Time:
Run 1 Mile (Big Loop or Concept2 Row 1.5K)
10 Bar Muscle Up’s (or 20 Chest to Bar Pull-ups and 30 Hand Release Push-ups)
100 Squats

Note: There will be a 40 minute time cap on todays session. A great goal is 2 rounds plus the run within the time cap. Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Pete – 225lb. Tempo Bench Press x 3 Rep’s!


Friday Special Programs

8:00 AM – 9:00 AM (Strength & Olympic Lifting)

Last Class of the Day is 4PM – 5PM.



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