2018
Jul
03

July 3, 2018 – JT

A. “JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

B. Rowing Intervals!
10 rounds for total meters:
0:20 Work / 0:40 Rest
Set your rower to time the work/rest interval

Box News!
New month means new goals!! What do you want to work on this month? Take some time to think about what you want to accomplish this month and lets make it happen! πŸ™‚

July is here! A few years ago we started doing Hero July (inspired by CFPC) and it’s now become a favorite! I know you all know this, but just to reiterate, every thing in our class is scaleable. Rep schemes, loading, movement, and time caps – so don’t worry if you can’t do the workout as written. Come in ready to work hard and we’ll help with the rest!

July 4 – Annual 4th of July WOD (8am) and Pot Luck Breakfast. We’ll provide the main dish, but please bring a side to share.

July 27 – In House Throwdown! (In house competition – 3 Workouts. $10 buy in, M/F winners split pot!)

August 11 – Fraser Games and Summer Party!