Monday, July 4, 2016

We are closed today. Join us for a hero WOD at 8:30am at the box!
Have a safe and happy 4th!
100m sprint
10 pull ups
100 m sprint
10 burpees
Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.


  1. Alternative Hero WOD due to thunderstorms:

    26 min amrap
    10 pull-ups
    15 kbs 35/26
    20 box jumps 24/20

  2. Replies
    1. 10 rounds RX (kept 2:30 pace per round until minute 20, then 3:00 pace to get 10)


  3. 7 rds
    Banded pull-ups, 1pd, 12" step ups

  4. Bradley w/ Sarah H. -
    6 or 7 rounds RX in 26 min.

  5. Competition WODs with Travis while Katie, Asa, and the kids cheered us on!
    Everything is a post partum PR for me.
    power clean 115# for 2 reps
    clean pulls 135# for 10 reps, strength is coming back slowly
    chipper 7:42 (I think)
    rowing Cindy was fun
    45# water jug carry for 400m was very CrossFit!
    Go Team T&A!

  6. Wod rx;d 12+12, wanted 2 min a rd but tore in round 8 so fell off on my pullups