There will be one class today at 9 am until 10 am.  This is not a coached class. It’s open gym, but, you can not come in and do anything but the posted workout.  Saturday the gym will be closed.  Have a great 4th of July!!

CrossFit HERO WOD:



Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, 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.

5 rds:

22 kb swings 70#/44#

22 box jumps 24″/20″

400 meter run (500 meter row if it’s raining out)

22 burpees

22 wall balls 20#/14#

**** Scale accordingly.  There is a 30 minute time cap!!! Level 1 there is a 20 minute time cap!!!