Happy Fourth of July!
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
Classes Today:
CrossFit Classes @ 5:30, 6:45, 7:45 and 9 am
6 Week Challenge: 6:45, 10, 11 am
Kids Academy: MS @ 10 am | HS @ 11 am
July 5
Open gym from 5:30 am – 10 am.
Primer: 3 Rounds
600M Run | 30s Alligator Rolls | 30s Active Spiderman
400M Run | 30s Stadler Leg Lifts | 30s Bottom Up burpees
200M Run | 20s Arch + 20s Hollow Hold | 30s Burpees
Walk Through:
3 Rds Increasing In Speed (walk through, moderate, faster than game speed)
2 L Pull Ups | 3 T2B | 4 Burpees | 100M Run
Forrest:
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Performance | 20 Tuck Pull Ups | 30 T2B | 40 Burpees | 800M Run
Fitness | 20 Vertical Ring Pull Ups + 20 Tuck Ups | 30 Knee’s to Elbows | 40 Burpees | 800M Run
Fitness Light | 10 Vertical Ring Pull Ups + 10 Tuck ups | 20 Knee’s to Chest | 30 Burpees | 400M Run