Monday, March 11, 2019

Saturday, March 9, 2019
March 8, 2019
Tuesday, March 12, 2019
March 11, 2019

Monday, March 11, 2019

Announcements!
19.3 Open scores are due by 8:00 PM tonight!
Farewell party for Debbie Anderson 3/16… check out the very cool flyer for all the details!

Brandon will be in to do physical therapy this week on Thursday. Sign up to reserve your spot!
Be sure to Mark your 150 WOD Challenge attendance!

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce. “Luce” was first posted on crossfit.com as the workout of the day for 2010/07/05.

“LUCE” ~ A Hero WOD
3 Rounds for time of:
•1K Run
•10 Muscle-ups
•100 Air squats

The Ring Muscle up ~ “Fast Sit-up!”
The Kipping Chest to Bar Pull-up
The Kipping pull-up
The Jumping pull-up
The Air Squat

Recovery/Stretching
400 meter recovery walk with pinch grip carry
Foam Roll – include calves, hamstrings, glutes, quads, and lats

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