Dec
31

Murph-day Updates

9a all smiles…a run in the snow, then getting at it hard! Have a safe New Year’s Eve.Fri. Jan 1, 9a:Nancy (5 rds, 400m, 15 OH Squats)Michael (3 rds, 800m, 50Back Ext, 50GHS) Sat. Jan 2, 8a: Combined ClassEva: Hero/Girl Week Finale

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Dec
31

Murph

“Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his… Continue reading »

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Dec
30

Updates

‘at der righ’ der is the bottom of Wall Ball…very well done EE! If you aren’t getting there, then you officially have a New Year’s goal. New Year’s Holiday Schedule Thursday, December 31, Murph 5:30a, 9a, 5:30pFriday, January 1, Michael & Nancy: 9aSaturday, January 2, Hero/Girl Week Finale!: Eva 8a Who’s doing Murph when?

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Dec
30

Kelly Wednesday Form

Kelly: 5 rds400m30 Box Jump30 Wall Ball Wondertwin powers activate: Form of….a circle.A circle? Yes, but not just any circle – an Enso: A single brushstroke to create a circle that is at once complete and endless; full and empty; perfect and imperfect; moving and stagnant. Nothing in the enso exists separately from the whole… Continue reading »

11 comments

Dec
29

Mr. Joshua Tuesday Attitude

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 5 rds.400m30 GHSit Up15 Deadlift Day 4…4 to go. Keep your head up; stay loose.“Conquering any difficulty always gives one a secret joy,… Continue reading »

4 comments

Dec
28

D-day

Way to go! Challenge Award goes to everyone today…the 5:30am crew that blew out Daniel less than 24 hours after Hansen….and to the 4pm crew who blew out Daniel as a warm-up for 530p Corps Fitness class. Also, big props to all who are trying to “pull their own weight.” The unassisted efforts, the mastery… Continue reading »

12 comments

Dec
28

Daniel Day

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull UpsRun 400m21 ThrustersRun 800m21 ThrustersRun 400m50 Pull Ups Did you know that CF offers everything you need to get faster. Exercises and activities to increase stride length and rate…high knee, butt kick, skipping,… Continue reading »

17 comments

Dec
27

Hansen Day

Hansen: Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). 5 Rds:30 Swings, 30 Burpees, 30 GHSit Ups Tomorrow:Daniel:50 PullUps40021 Thrusters80021 Thrusters40050… Continue reading »

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Dec
26

Saturday Hero/Girl Week Kickoff

“Danny”: AMRAP 20 min.30 Box Jumps20 Push Press30 Pull Ups(Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. From CrossFit main site) Hard… Continue reading »

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Dec
24

Christmas Eve 2009

Looking good everyone…42…way to make it happen!Box Drill30-20-10B&T Jump, Combo CrunchAir Squat, Bound, 8CtJingle Jangle, Low crawl Happy Holidays! Hero Week starts Saturday (7am before classes OR 10am after classes)DannyAMRAP 20min:30 Box Jump20 Push Press30 Pull Ups

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