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With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

HOLIDAY SCHEDULE: 7am & 9am ONLY

MONDAY

WOD

“Crabtree”

For time:
50 Pull-ups
400 meter Run
21 Thrusters, 95/65
800 meter Run
21 Thrusters, 95/65
400 meter Run
50 Pull-ups
Beginner’s version (0-6 months experience)
For time:
30 Pull-ups
300 meter Run
21 Thrusters, 45/33
600 meter Run
21 Thrusters, 45/33
300 meter Run
30 Pull-ups

BASEFIT

WOD

For time:
50 Ring Rows
400 meter Run
21 Wall Balls
800 meter Run
21 Wall Balls
400 meter Run
50 Ring Rows
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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