Wednesday, July 4th 2018

One Class Only Today at 8:30AM. Arrive early (8:15am) to warm-up on your own! Park close to the side walk or on the ends of the parking lot. Some of us will want to workout outside today and we need flat ground!

Today is a busy day. Partner up for the “use of equipment.” Feel free to start anywhere in the 7 Movements to help offset the movements. 

Strength/ Skill:

Workout of The Day:
“The Seven”
7 rounds for time of:
7 Handstand Push Ups/Hand-Release Push Ups
7 Thrusters, 135/95 lbs, Intermediate 95/65, Scale 45/35
7 Knees To Elbows
7 Deadlifts, 245/175 lbs Intermediate 135/95, Scale 95/65
7 Burpees
7 Kettlebell Swings,70/55, 55/35, 35/20
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.