Skill: Rope Climbs
3 Rope Climbs
21 Walking Lunges 45/25
L2 Modified Rope Climbs, Knee ups, Lunges (no wt)
L3 Abmat Sit ups x2, Step ups, 200m
T2/T3 Modified Rope Climbs, 10 RKBS, Step ups, Row/AB (option)
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.
This Friday @ 7:45 …. come Mobilize Your Mind with Brooke Snyder
See the Member’s Page for details
Pre-Teen CrossFit Conditioning
On Fridays, beginning June 21st, will be offering a 1x a week class for girls 10 -12 years old.
If successful, we will look to expand the program in Fall.
See Tia for details