The winner is Steve
Community Events
Pool and darts at Clint and Katie's Mar 20th!
Speed Dating
Pool and darts at Clint and Katie's Mar 20th!
Speed Dating
creatine and protein are back in house!
 Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017). Scotty Complete as many rounds as possible in 11 minutes of: 5 Deadlift, 315 lb. 18 Wall Balls, 20-lb. ball 17 burpees, over the bar Recovery 4 Rounds Run 400 Meters 20 Burpees
1 Comment
July 23rd:
Scotty Complete as many rounds as possible in 11 minutes of: 5 Deadlift, 315 lb. 18 Wall Balls, 20-lb. ball 17 burpees, over the bar July 24th: Total Reduction EMOM 15 Kettlebell Swing @ 33% snatch in the time remainingShoulder Press @ 55% until you have reached 100 reps July 25th: Alpine 6 rounds 45 seconds max Hip Extensions 45 seconds max Snatch High Pull 3 minute rest July 26th: 15 minute AMRAP 50 ft Prowler Push 15 Lateral box jumps July 27th: 1 Rep Max Clean July 28th: Alpine GHD Sit-up Overhead Squat July 29th: 100 Jumping Lunges W/ 10% Max Back Squat in each hand  U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.
"Dobogai" Seven rounds for time of: 8 Muscle Up 22 yard Farmer Walks, 50 pound dumbbells Recovery 4 Rounds 8 Burpee Box Jumps 16 KB Cleans (8 each arm)  Steaks and CornHole tonight! If you didn't get a chance to sign up for a steak, we can throw you on a hotdog.
Flexin' Friday: nuff Said  Warm up
3 Rounds 30 Double Unders ( 60 Single-Unders) 12 Bird Dogs 4 Rounds 2 Box Squat @ 90% 15 Strict Toe to Bar 30 Ski Jumpers Recovery Walk/Run 800 Meters 10 Turkish Get Ups (each arm) Walk/Run 400 Meters Warm up
200m Run 20 GHD Sit-up 40 Lunge 200m Run Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight Deadlift Body-weight Bench Press 3/4 body-weight Clean Recovery Row 500 Meters 25 Box Steps Row 500 Meters 25 Box Steps Then: 2x 1:00 Plank Hold Warm up
8 Band Adducted External Rotation (each) 8 Snatch Grip RDL Death by Snatch @ 55% max Recovery Row 1000 Meters Run 1 Mile Row 500 Meters Run 400 Meters Warm Up
3 Rounds 20 Leg Swings 10 Knee to Elbow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 GHD Hamstring Curl 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Wall Ball Sit Up Recovery 3 Rounds 10 Walking Lungs (2 count) 10 Russian Twists (2 count) 10 Sumo Deadlift High Pulls  Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts. Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila. Pat Wearing a 20-lb. vest, 6 rounds for time: 25 Pullups 50-ft. Front Rack Lunge, 75 lb. 25 Pushups 50-ft. Front Rack Lunge, 75 lb. Recovery 21-15-9 Push Ups Sumo Deadlift Burpees Save the date for the annual competition for Alternative Athletics. We missed last year, but we are gearing up again for this year. The date is October 14th. Beginners, Rx and Monsters. Workout category listings to be announced shortly. Medals for the top women and men in each category. All athletes eligible for door prizes. More details to follow....stay tuned.
|
