Thursday, July 4th

HOLIDAY SCHEDULE:

July 4th - 8:15 open gym, 9:30 group class

July 5th - all morning classes (5am, 6am, 7am) cancelled.

METCON:

4th Annual 4th of July Hero WOD

"Schmalls"

800m Run

directly into...

2 ROUNDS:

50 Burpees

40 Pull-Ups

30 Pistol Squats (60 singles, or other options below)

20 Kettlebell Swings (53/35)

10 Handstand Push-Ups

directly into...

800m Run

If unable to run, complete:

1,000m Row

40 Calorie Bike

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John. The "Schmalls" Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 23, 2013.

OPTIONS FOR PISTOL SQUAT PROGRESSIONS