06 October 2017

FRIDAY 171006

CrossFit Hero Workout Friday!


Complete Three Rounds for Time:
Squat Clean, 30 Repetitions (at HQ – 95lb. / 65lb.)
Run 100 Meters (to Krav Maga)
30 Pull-ups
Run 800 meters (Floral Loop, return to HQ)

Note: Todays workout is in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. There is a 50 minute time cap on todays session.



Friday Special Programs

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

Open Gym is only available to Keyholder’s Today. 

Gymnastics Class is Cancelled Tonight. 


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