Every one say Happy Birthday to our head trainer Chris Rush, He turns 40 today. He has blesses us with 6 little boys to carry on the legend.

We will be closed from 6pm Friday thru Monday. Check out FGB 5 at the epie center sept. 25 10am-2pm.. Live band, come support our troops. The link is on yesterdays post.

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Sept 25, epie center
Fight gone bad 5

http://www.fgb5.org/

We will be closed sat thru monday for labor day. We will open again Tuesday morning 6am

“helen”
3 rounds:

400 m run
21 kb swing 1.5 pood/1 pood
12 pull-ups

or for Kayla’s birthday wod

10 rounds:

10 pop squats

10 lunges

10 KB deadlifts

10 mountainclimbers

then

1000 m run, 100 sit-ups

Amrap 20 min:

5 thrusters

7 hang power cleans

9 sumo-deadlift high pull

Complete 8 rounds:

40 yard sprints

*rest 30 seconds between efforts

then…

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

800 m run
then:
8 rounds
10 burpees
20m bear crawls
30 squats
then:
800m run

10 rounds:

10 kb swings
20 push-ups
30 double-unders

Yeah, I do CrossFit Punk!

Thursday 100826
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

5 Rounds for time:

5 Power Cleans 185#

20 Double Unders