Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

There are only WODs at 10am and 11am today!  Happy Labor Day!

WOD for Monday 090610 
“Luce”
3 Rounds For Time, wearing a 20lb weight vest:
Run 1000m
10 Muscle Ups
100 Air Squats

Post Time to Comments
This is a CrossFit Hero WOD.  Sub jumping muscle ups or muscle up progressions as necessary.  Wear a vest if you want.       

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Saturday 080710 – – Click Here For Today’s Schedule 
“Roy”
5 Rounds For Time:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pullups

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This is a CrossFit Hero WOD.  Scale movements AND volume to ensure proper movement execution.  

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Monday 070510 
“The Seven”
7 Rounds For Time:
7 Handstand Pushups
7 Thrusters (135/95)
7 KTE
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

Post Time to Comments
The Metcon is a CrossFit Hero WOD.  Scale movements to ensure proper execution. 

Today’s Schedule 
7:15am Bootcamp
8:30am WOD
11:30am WOD
5:00pm WOD
6:00pm WOD
7:00pm Bootcamp
There is NO Endurance WOD tonight!

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Upcoming Events
Pool Party & Potluck – Saturday, July 10th
Tactical Strength Challenge – Saturday, July 24th
SMR Coaches Clinic - Sat/Sun, August 21/22
Pendlay Olympic Seminar - Satrday, October 2nd

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Tuesday 060810 – Click Here For Today’s Schedule 
“Garrett”
3 Rounds For Time:
75 Air Squats
25 Handstand Pushups
25 L-Pullups  

Post Time to Comments
This is a CrossFit Hero WOD.  Scale movements to allow for proper movement execution.  

*SURVEY QUESTION OF THE DAY*
Would you attend a day long Olympic Lifting Seminar with Glenn Pendlay for $150?  Please post answer to comments and if there’s enough interest we’ll bring him here. 

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Started Last Night, but you can still register!
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Friday 060410 – Click Here For Today’s Schedule 
“Michael”
3 Rounds For Time:
Run 800m
50 Back Extensions
50 Situps

Post Time to Comments
This is a CrossFit Hero WOD, use a manageable load on the DB Box Jump & Clean and a box height that allows you to complete the movement without gashing your shins open.  If you do open your shins, please clean your DNA off the box and floor  

There is NO OPEN GYM tonight at 7pm! 

*SURVEY QUESTION OF THE DAY*
If you normally come out to the Sunday WODs would you prefer that they were held earlier in the day or are they just right at 11am and 12pm?  Please post answer to comments.

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)\

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.