This Saturday we are doing a fundraiser WOD for one of the original CrossFit girls “Eva” at our 8am and 930am wod!

This Saturday at 11am is our gymnastics workshop on muscle ups with Coach Derrick!

Work Out of the Day

Push Press 3-3-3-3-3

then,                                                  

“Rahoi”

Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar Facing Burpees

Post loads and reps to beyond the whiteboard.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.