50m KB OH Carry R/L M35/W20
200 Single Unders
10 One Arm KB Push Press
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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
AMRAP in 30 minutes
Push Ups 13
Box Jumps 9Continue Reading »
Congratulations to Steph D and Aja for getting their Level 1 Certs at CrossFit Strong in Dallas this weekend. Way to go guys! Plust Steph got the 2nd fastest Fran time for Females and Aja got the 1st fastest time for males!Continue Reading »
25 Sit Ups
20 Sit Ups
15 Sit Ups
10 Sit Ups
5 Sit Ups
Run 400mContinue Reading »
21 KB Swings (American)
15 Air Squats
9 Push Press M95/W65Continue Reading »
Hang Power Cleans
20 Box JumpsContinue Reading »
Maria G. told me about this yesterday. My heart goes out to this family for the trials they have endured. So I am going to purchase two chances from the gym. The drawing will be held July 10th for the purse. So I am wanting to do a raffle for the 2 chances at the purse, just to try to raise some extra money for this family. Beginning tomorrow through next wednesday we will be taking $1 donations per ticket for a chance at this purse. There will only be 100 tickets sold so you have a 1/100 chance at it. We will do the drawing on Wednesday, just ask one of the instructors how to participate. Thanks for helping!
Here is the information on Nathaniel Jimenez. April and Karla are very good family friends. Thanks so much for helping out!
Below is his blog to follow his progress:
From Karla and April:
As some of you may know, Our God Sister Carmen’s little boy Nathaniel (April’s God Son) has been battling leukemia since his 3rd birthday. It’s been a long journey but with God’s help he has been putting up a great fight!!! We just celebrated his 7th birthday in-between chemo treatments this May. We are reaching out to you today to ask for your prayers and help. We are going to raffle a new Gucci purse worth $1000 in order to raise funds to help cover medical expenses. Only 100 tickets will be sold at $50 apiece. Yes you can win a GUCCI purse for only $50 !!! The Raffle will take place on July 10th during the blood and bone marrow drive in his honor.
Nathaniel has started to prep for his bone marrow transplant this week. There is a HUGE need for minorities to register as bone marrow donors. Just one swipe of our inner cheek can possibly save someone’s life.
Please join us! Blood & Bone marrow reg. drive, Sat. July 10 Northwest Volunteer Fire dept. stat 43, 9am-5pm 7706 Fallbrook, Hou. TX 77086.
There will be an on-site spaghetti dinner plate sell 11-5pm.
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AMRAP in 20 mins
400 m Run
Max Ring DipsContinue Reading »
500m time TrialContinue Reading »