November 11, 2013

Remember our hours today are 9 a.m.--1 p.m.  
Open Gym or take on a "Hero" WOD!!

Please take the time today and thank a Veteran for their past or current service to our country.  They have some "big" boots to fill and they do it better than anyone in the world. 
With Honor And Respect We Thank You!!!!


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.











Arm/Leg Swings
Row 250m
2x10
Pull-ups
Sit-ups
Walking Lunge

WOD
White"
5 RFT:
15' Rope climb, 3 ascents
10 T2B
21 OH Walking lunge steps with 45/25#
Run 400 meters
(Scale rounds as needed)


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