One of our members, CBow, unexpectedly lost his father this week on 7/14/13.  Due to the timing and funeral costs, CBow will no longer be able to attend the CrossFit Games at the end of the month.  He has given 1 gold and 1 silver games ticket to SCCF.  We will be raffling off the tickets this Friday!  All the money we raise will go to CBow and his family to help with funeral expenses.  We will also be doing a special wod named after his Dad. 

Work Out of the Day“Upside Down Helen”3 rounds for time of:400m run21 kb swings, 53/35lbs12 handstand pushupsPost time to beyond the whiteboard.[nggallery id=293]

Metcon Workout

For time:50 jumping pullups25 medball cleans500m row50 down ups500m row25 medball cleans50 jumping pullupsPost time to beyond the whiteboard.