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September 1, 2011

This Saturday Sept 3rd we will be hosting the 31 Heroes Wod!  Make sure and register and choose your partner wisely.  This will be a long brutal workout, but all the proceeds go to theNavy Seal Foundationto help all the families left beind by this tragedy.

It’s that time of the month again! â€Puke with a Palâ€Â is today and tomorrow! Any newbie can come workout at any class time for free! Bring your best friend, bring your worst enemy, bring your neighbor, or bring your grandma! Anyone and everyone is welcome to hit up the WODS! Share a special moment by being responsible for someone’s very first crossfit experience. Just make sure you are willing to hold the bucket for them and drive them home…

Beginner Workout

“Little Daniel”
For time:
50 jumping pullups
200m run
21 thrusters, 45/33lbs
400m run
21 thrusters, 45/33lbs
200m run
21 jumping pullups
 

Work Out of the Day“Daniel”

For time:
50 pullups
400m run
21 thrusters, 95/63lbs
800m run
21 thrusters, 95/63lbs
400m run
50 pullups
 
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
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