Monday, May 30, 2016


For Time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*You may partition the middle however you would like as long as you start and end with the 1 mile run.
*Courtesy of CrossFit, Inc.

Today, we pay honor not only to Lieutenant Michael Murphy, but to all the men and women who have made the ultimate sacrifice to protect our freedom.  To those of you who put on your uniform, went to work for us, and never returned, we are eternally grateful for your service and your sacrifice.  We especially remember our personal hero, Chief Petty Officer Jacques Fontan.