4th of July was awesome! Big thanks to Annie (party planning) and Tom (keeping scores, and always helping me), and Tom (for practicing rig creation, creation, hauling, and return – major heavy lifting!!!), honorable mention to Patrick for helping with the tear down, you da man! The rig was assembled and we had 22 fine souls come and smash on it! Way to embrace the chaos and just dig it. You’re awesome. I hope you guys got some rest and recovery!

For Completeness:
Steven 37:25
Kimmy/Danny 36:29
Gil 42:35
Skyler 33:58
Josh 38:27
Stef 35:16
Rebekah 50:00
Derek 38:57
Manar 45:23
Margo 49:42
Antoine 61:01 -woooooo buddy!

Heads up!!! The 10k Row is coming Sunday July 28th at CC’s house. If you wanna get some extra rowing in, it might not be the worst idea ever!! HA 🙂



Monday: “Jason” For Time: 100 Air Squats, 5 Muscle-Ups, 75 Air Squats, 10 Muscle-Ups, 50 Air Squats, 15 Muscle-Ups, 25 Air Squats, 20 Muscle-Ups

Tuesday: Hang Power Snatch Max 3

Wednesday: 5 “Vignettes” **done in any order**. of 2 Minutes with 2 Minutes of rest between the rounds: V1: 5 Push Press at 185/135 Max Cals on Rower, V2: 5 Power Cleans 185/135 Max Cals on Ski, V3: 15 Deadlifts 185/135 Max Cals on C2 Bike, V4: 10 Push Jerk 185/135, Max Push-ups, V5: 15 Sumo Deadlifts (no high pull), Max Toes to Bar

Thursday: “Helen” 3 Rounds for Time of Run 400m, 21 KB Swings 53/35, 12 Pull-ups

Friday: For Max Reps: 5 Minutes of Handstand Push-ups, 5 Minutes of L Pull-ups, 5 Minutes of V-Ups, 5 Minutes of Face Up Plank

Saturday: “Gale Force” LCF Rx’d AMRAP in 20 minutes of: 20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb), 23 Burpees-Over-Backpack, 19 Air Squats*
When 20 minutes have elapsed, complete one more set of 19 Air Squats together as a group.