Blog Post

Tuesday 11-29-11

We will do a serious WOD overview at the top of class for this one. Weather could be a determining factor on the run and to do this one RX will be beyond some of our abilities. No worries though, it will be all good. Remember that’s what we do; strengthen our weaknesses. 


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

  • Memrooster74

    today was a good day… my legs are my weak points and am so happy I completed this WOD. starting my fourth week of crossfit and it only gets better.  I can’t say enough great things about this “gym” and the trainers loving my new obsession.