Keep your eyes out for some new “extra credit” work. We will be keeping out normal 10-15 min “extra credit” work but now we will be adding “oly extra credit”. It will take an average of 30mins and is meant to be done with the WOD. You may also choose to do the “oly extra credit” instead of the conditioning part of the WOD.

As with all the extra credit work, it is only meant for experienced CrossFitters.

Oly lifting– 9:30am: focus on getting strong

Hero WOD-11am

Complete as many rounds as possible in 28 minutes of:
75/115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
75/115-lb. bench presses, 12 reps


U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.