We honor our heros!

Classes sure are getting bigger! I wish they would hurry with those new bars . . .

Today's WOD:


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. 


5 Deadlifts 275/185 lbs
13 Push-ups
9 Box Jumps 24/20"
30 Minute AMRAP.


  1. Samson Stretch
  2. Sit-up
  3. Hip/Back Extension
  4. Muscle-up
  5. Pull-up
  6. Burgener Warm-up
2 rounds of 10 reps.




Roll & Stretch

CFTally Athlete Results:

David C.: 13 rounds.

Kathy: 10 rounds Scaled.

Amanda: 9 rounds Scaled.

Sal: 6 rounds Scaled.

Suzanne: 7 rounds.

Liz: 8 rounds Scaled.

David Y.: 12 rounds Scaled.

Kim: 8 rounds Scaled.

Jose: 13 rounds Scaled and Subbed.

Kelly B.: 8 rounds Scaled.

Kelly G.: 8 rounds Scaled.

Tyler: 8 rounds.

Terri: 12 rounds.

Ali: 8 rounds.

JC 11 rounds.

Johnson: 12 rounds.

Ashleigh: 9 rounds Scaled.

Shaun: 14 rounds Scaled.

Juliet: 8 rounds Scaled.

Catherine: 10 rounds Scaled.

Alexis: 9 rounds Scaled.

Trey: 13 rounds.

Brian: 10 rounds.

Keith: 6 rounds Scaled.