Tuesday, 07.21.15



Sadly, I had to change the Hero WOD for Tuesday as Navy Petty Officer Randall Smith passed away early Saturday morning as a result of the Chattanooga shooting.

All of this really makes me angry as I’m sure it does many others in the USA. Please join me in sending up prayers for all of the families involved. 

For Tuesday, there will be NO TEC WOD or Strength session; you will have a choice of two versions of the Hero WOD; one being on the more advanced side. If you can make it to any of the classes to honor these Marines and Sailor, please do so…You GET TO!  (5:15am,8:30,Noon,4:30,5:30,6:30)

“All were combat veterans, according to a senior Defense official.

When the shooting broke out, they went into combat mode, had everybody drop to the floor, and then “cleared the room” by having everyone go out the back, the official said. All seven people in the center survived, and reports indicate those Marines helped save lives.”

For Carson, Skip, Thomas, David, and Randall…

“5 Heroes”

500m Run w/ plate 45/25(Loop)

5 Rounds

7 Pullups

16 Overhead Walking Lunges 45/25

15 Burpees

500m Run w/ Plate

Scales: 200m runs, 1/2 reps on each round (4,8,8)

Advanced Hero WOD 

For Time:


1 Mile Run

21 Pull-ups


1 Mile Row

40 KB Thrusters (53/35)


1 Mile Run

38 Box Jump Burpees (24/20)


1 Mile Row

27 G2O (135/95)


1 Mile Run

24 Power Snatches 135/95

Hug your loved ones tonight my friends and remember how blessed we are! 


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