Friday, August 28, 2015

AMRAP 20 minutes: 
6 Deadlifts (225/155) 
7 Burpee Pull-Ups 
10 Kettlebell Swings (70/53) 
200 Meter Run 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Don't forget to join us for the block party this Saturday! Details here.


  1. 5am class killed it. Big class! Great way to start the day!

  2. 5am class DID kill it. This is a great WOD and a great way to start the day. Oh yeah, I'm raging hungry now!!!!

    Humbled at the opportunity to recognize the sacrifice of Corps Sergeant John Rankel.

  3. It was an awesome work out however I really should of stretched before jumping into this work out lol I finish 3+3RX almost caught up to Asa's score but not their just yet hahah I really wanna take another shot at it so I'll be waiting for the re match at this wod

  4. Really wish I could do this WOD but the way friday schedule is set up can't! Can we have this hero WOD again soon!!

  5. Looks like a fun wod. Didn't get to do this one, but had a great dinner with the coaches of CFNM! And Jason fixed my push press!