Happy Independence Day - One class only today at 10 AM!

We will honor our freedom with the HERO WOD "GLEN".

"Glen"

For time:
30 Clean and jerk (95/135)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
20 C2B
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

HERO WOD: Operation Red Wings by Mike Tappert from Jet City CrossFit

This is 5 Rounds of 5 Movements
(1 for each of the original 5 phases of the planned operation)
19 Reps (19 Sailors and Soldiers that were KIA)
1 Rep Max C&J for the Rescue Mission to rescue the only survivor.

Here is the list of those we will be honoring this HERO WOD

Lt. (SEAL) Michael P. Murphy, Age 29
Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, Age 29
Machinist Mate 2nd Class (SEAL) Eric S. Patton, Age 22
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, Age 36
Quartermaster 2nd Class (SEAL) James Suh, Age 28
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, Age 25
Chief Fire Controlman (SEAL) Jacques J. Fontan, Age 36
Lt. Cmdr. (SEAL) Erik S. Kristensen, Age 33
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, Age 33
Lt. (SEAL) Michael M. McGreevy Jr., Age 30
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, Age 30
Staff Sgt. Shamus O. Goare, Age 29
Chief Warrant Officer Corey J. Goodnature, Age 35
Sgt. Kip A. Jacoby, Age 21
Sgt. 1st Class Marcus V. Muralles, Age 33
Maj. Stephen C. Reich, Age 34
Sgt. 1st Class Michael L. Russell, Age 31
Chief Warrant Officer Chris J. Scherkenbach, Age 40
Master Sgt. James W. Ponder III, Age 36

Operation Red Wings:

5 RFT:
19 Pull Ups
19 Burpees
19 Squats with plate on back: (25/45# Bumper Plate)
19 Push Ups
19 Overhead Plate Lunge (24/45)

2 min Rest:

5 Min to find Max Clean & Jerk

*Comp: 14/20# weight vest

Memorial Day Schedule:  10am Class Only Today!

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

* If you've and would like to wear a weight vest or tactical gear, you are welcome to that.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

HERO WOD: The Lyon

5 RFT:
7 Squat Cleans (115/165)
7 S2OH (115/165)
7 Burpee C2B

Rest 2 minutes between rounds.

Use a pull-up bar that is 6+ inches above your max reach when standing.

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The Lyon
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Normal Schedule Today

Hero WOD - Morrison:
For Time:
50-40-30-20-10
Wall Balls (14/20, 9/10' Line)
Box Jumps (20/24)
KB Swings (35/53)

* Option: You can do this with a partner

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Normal Schedule Today

Hero WOD - Morrison:
For Time:
50-40-30-20-10
Wall Balls (14/20, 9/10' Line)
Box Jumps (20/24)
KB Swings (35/53)

* Option: You can do this with a partner

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

HERO WOD: Dunn

19 min AMRAP:
3 RMU
60 Yard Shuttle Sprint (5 yards out and back, 10 yards out and back, 15 yards out and back)
6 Burpee BJ Over (16/20)

* No part of the body may touch the box on the burpee box jump over standard for this WOD.

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Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

HERO WOD: Taylor

Happy Labor Day - 1 class only at 10 AM

HERO WOD:
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"HELTON"
3 RFT:
800m Run
30 DB Squat Clean (35/50)
30 Burpees

Weight vest optional.

Holiday Schedule: One 10 AM Class Only!

HERO WOD: White

5 RFT:
3 Rope Climbs
10 T2B
21 Overhead Walking Lunge Steps with a Plate (25/45)
400m Run

*If you have a vest, wear it.

………

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

* If you've got a 14/20 pound vest or body armor, wear it.

2 WOD Options:
1. By yourself, non-partitianed
2. With a partner, non-partitioned

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

HERO WOD Special Event at 10:30 AM!

HERO WOD: Tom

Thruster 6-5-4-3

HERO WOD: TOM
25 min AMRAP:
- 7 Ring MU (scale: Kipping C2B)
- 11 Thrusters (105/155)
- 14 T2B

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U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Power Snatch 5-4-3-2-2-2-2 (touch n’ go)

HERO WOD: Randy

For Time: "Randy"

- 75 Power Snatch 55/75

Rest 1 Min

- 100 DU (scale: 200 singles)

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008, in the line of duty.

STRENGTH:
15 min to build to a heavy deadlift

HERO WOD: Marston

20 min AMRAP:
- 1 DL (275/405)
- 10 T2B
- 15 bar facing over burpees

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.