FRIDAY 171013

CrossFit Hero Workout Friday!

“Rankel”

As Many Rounds As Possible in 20:00 of,

Deadlift, 6 Repetitions (225lb. / 155lb.)
Run 100 Meters
7 GI Janes
10 Kettlebell Swings
Run 100 Meters

Note: Note: U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1PM – 4PM at HQ and Krav Maga)

Gymnastics Class is Cancelled Tonight.

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