"Jack"
​20:00 AMRAP
10 - Push press, (115/75)
10 KB Swings, (55/35)
10 Box jumps, (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

​****Reminder That Membership Rates Increase as of Jan.1 to help pay for our sweet new place!*****

"Gator"
​​Eight rounds of:
5 reps of Front squat (185/135)
26 Ring push-ups

Insert description here U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
 
Insert survivors here He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. 


****Reminder That Membership Rates Increase as of Jan.1 to help pay for our sweet new place!*****

"MOON"
Seven rounds of:

• 40/30 pound dumbbell Hang split snatch, 10 reps Right arm
• 15 ft Rope Climb, 1 ascent
• 40/30 pound dumbbell Hang split snatch, 10 reps Left arm
• 15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Insert description here U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
 
Insert survivors here He is survived by his parents Marsha and Brian and sister Sunday. 

​"JOHNSON"
20:00 AMRAP
9 - Deadlift (245/165#)
8 - Muscle-ups 
​9 - Squat clean (155/105#)

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.
 
He is survived by his wife Durinda Johnson. 

"The Seven"

Seven rounds of:
•    7 Handstand push-ups
•    135/95pound Thruster, 7 reps
•    7 Knees to elbows
•    245/165 pound Deadlift, 7 reps
•    7 Burpees
•    7 Kettlebell swings, 75/55
•    7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Option 1: JASON
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

Option 2: HOLLEYMAN

Thirty rounds of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

MetCon:
​“CrossFit Elf"
(aka: "Incredible Hulk")
20min AMRAP
5 Deadlift 115/75
5 Hang Clean 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squats 115/75

Only 6am, 9am & Noon Classes Today.

Merry Christmas Everyone!

Strength:
10:00 EMOM
3 Reps Bench @ 75%
 
MetCon:
10:00 AMRAP
10 push ups
50 ft DB Walking Lunges(45/35 Each hand)
10 pull ups
50 ft DB Walking Lunges(45/35 Each hand)
 
Stabilizer Strength:
15:00 Back stabilizer strength
​
This picture just made me laugh!

MetCon:
 20:00 AMRAP
Increasing Ladder of:
405/265 Deadlift
315/205 Back Squat
225/145 Jerk
Muscle Up
 
<175/135 BodyWeight
365/225 Deadlift
275/185 Back Squat
205/135 Jerk
Muscle Up

 Gymnastic Strength:
10:00 EMOM
2 Rep Strict HSPU @ deficit
 
MetCon:
3 Rounds:
1:00 Sled Push (225/155)
1:00 Push Ups
1:00 Double Unders
1:00 Ring Rows
1:00 Box Jump
1:00 Rest

​
Shannon, Ryan & Laura climbing ropes