We are so proud to have had the chance to train with David. He is a true Hero. We will miss him, and always remember him. There will be a hero workout made soon in his honor.  We will keep everyone updated on when and where.  Our prayers and thoughts go out to him and his family.

Work Out of the Day12 minutes to find 1rm Clean and jerkrest 3 minutes, thenEMOM for 5min –  1 Clean and jerk – 90% of maxthen,“Fork Lift”As many rounds as possible in 12 minutes of:*1 clean and jerk, 185/125lbs5 toes to bar1 rope climb*clean and jerk reps increase by 1 each round!Post loads and rounds completed to beyond the white board.

Metcon Workout10 rounds for time of:10 down ups10 alternating jumping lunges100m run10 grasshoppers10 tuck jumpsPost time to beyond the whiteboard.