Tuesday, July 12, 2016


Handstand Push Ups / Handstands / Handstand walking

20:00 Amrap
2 Muscle ups
4 Handstand push ups
8 KB swings (2/1.5)

*Scale for Muscle ups is 2 strict pull ups and 2 dips
*Courtesy of CrossFit, Inc
*Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Tip of the Day
Honoring a fallen hero with their own workout is a special privilege that is unique to our community.  Pushing through 20 minutes of discomfort is a small way of thanking them for their ultimate sacrifice.  A hero WOD can really put life into perspective.  Thank you to all the men and women that serve us, protect us, and give us the freedom to do what we love.