150731 ~ Long Weekend Luke!!

Í can't believe it's August long weekend already!!  This summer is just flying by!  Just a reminder that the box will be closed this weekend due to the Catalyst  Athletics Weightlifting Seminar.  Classes will resume on Monday with a special Holiday schedule.

If you are looking to brush up on your weightlifting skills, it's still not too late!  The Catalyst seminar is one of the best in the game! http://www.catalystathletics.com/olympic-weightlifting-seminars/schedule/

With the box being closed, and keeping in theme with the Long weekend, it's time for a Hero WOD! Today's WOD features a "little bit" of running..... Hate running??....CrossFit Endurance is coming soon!!  Stay turned to your inboxes for more information.


Complete For Time

400 meter Run

15 Clean and Jerks (155/105 lbs)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lbs)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lbs)

400 meter Run

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Cash Out:

Mobilize & Socialize!! Have a great long weekend!!


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