Tuesday: Don't forget to order your CUSTOM FIT MEAL!

“Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225/155
12 Pull-ups
24 Double-unders

*scaling options for our newer members. If you've been at the gym less than two months please scale to:

2 HSPU

4 Deadlift 

6 Pull ups/Ring Rows

10 Double Unders 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

2015 OPEN ATHLETES 5:30pm
1. “Fortitude”
EMOMx30
Odd:  15 Cal Row
Even:  15 Burpees

*if you cannot complete the given reps within the minute, scale the reps down to something you can complete each round. 

2.  C2B Progression7×8 unbroken, :40 rest

Thursday: The only change is there is NO 330pm OPEN GYM

CLOSED:

Friday

Sat

Sun

Monday

Monday: CrossFit Takeover is hosting the community Memorial Day Murph.

You need to register and then sign up for a heat. Please check yesterday's blog posting for links.

Also, CrossFit Tidewater has invited you to come and WOD with them on Saturday

without a drop in fee. Thank you CFT!