SUNDAY

In honor of the 4th of July, let’s end the weekend with a hero workout. Have a great weekend! The gym will be open Monday 8:30 and 9:30 only. Tuesday, July 4th the gym will be closed. Regular hours resume on Wednesday.

Please welcome the new six week challenge peeps officially starting on Wednesday. You’ll see 9 new faces in class!

CrossFit HERO WOD:

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

“Whitten”

5 rds:

22 kb swings 53#/35#

22 box jumps 24″/20″

400 meter run

22 burpees

22 wall balls 20#/10′ 14#/9′

*** 30 minute time cap

LEVEL 1:

3 rds:

22 kb swings 26#/18#

22 box jumps 14″/11″

200 meter run

22 burpees

22 wall balls 20#/10′ 14#/9′

*** 20 minute time cap