FRIDAY 180105

CrossFit Hero Workout Friday!


As Many Rounds As Possible in 20:00 of,

10 Push Press (115lb. / 85lb.)
10 Kettlebell Swings (53lb. / 35lb.)
Run 100 Meters (to Krav Maga)
10 Box Jumps (at Krav Maga)
Run 100 Meters (to HQ)

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

Army Officer Candidate School – Camp San Luis Obispo, CA


“The highlight of my military career was my assignment as a TAC Officer (Teach – Access – Counsel) at the Army Officer Candidate School in Camp San Luis Obispo, CA. My primary responsibility was teaching leadership, fitness and combatives to our nations future Army leaders, and I loved every moment of the work. A specific memory that will always be close to my heart is when CrossFit Founder “Coach” Greg Glassman visited my Platoon and taught a CrossFit workout for the graduating OCS class of 2012. As a token of their gratitude, the Soldiers all signed their names onto a PVC pipe (used to learn the CrossFit Olympic Lifts), which Glassman told me was one of the best gifts he’d ever received.” ~ Greg Amundson 


Friday Special Programs

8:00 AM – 9:00 AM (Strength & Wendler Progression at HQ)


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