Saturday, July 1st


Saturday, July 1st

Heads up! The gym’s schedule is unchanged for this weekend. Monday’s late evening classes are cancelled, and Tuesday’s schedule will be limited. Stay toned.


Wearing a weight vest, 6 rounds for time:
25 pull-ups
15 front-rack lunge steps, 75/55 lb.
25 push-ups
15 front-rack lunge steps, 75/55 lb.

Post time to comments.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

25 Responses

  1. Joe

    12 min amrap:
    5 squat cleans
    100 ft farmers carry

    Each round + 20# on cleans

    4 rounds (115–>175) and 55# dumbbells

    5×6 good mornings @ 105#

  2. dtm

    Underwear K-hour:

    5 Rounds FT:
    30 deadlifts w/ 50# dbs
    20 single-arms thrusters 50# db
    10 burpees

    This was DumbDumbDumbDumbDumb

  3. JLee

    4+4 with no vest just extra bodyweight

    Started 4th round @ 17 mins but hands were shredded up lost my pull ups

  4. Mickey K

    27:57 Rx
    plus one more rep of each (pull-up/lunge/push up/lunge) for the Airborne Ranger in the sky!
    RIP Ranger Pat
    Rangers Lead The Way! (RLTW!)

  5. Cash in:
    Tabata Back Extensions on GHD w/ EZ curl Bar. (only got thru 10 secs on rounds 7 and 8)

    HSPU shoulder tap practice
    Snatch pull doubles @ 185#

    Yesterday’s WOD scaled

    25 rounds in 30 min
    rounds 1-5 did shoulder taps, then had to switch to just shifting my weight back and forth on each arm upside down for 4 each side
    Box Step Ups for Box Jumps
    Power Snatch in lieu of Squat Snatch, 125#

    Watched coach Matt teach “U of C” Rob kipping HSPU in like 4 minutes