Thursday, 07.29.10: Isabel

WOD:

"Isabel"

For Time:
30 Snatch (135/95)

---

Wednesday, 07.28.10: easy day

WOD:

• Run 400m
• 21-15-9 of
  • 
    KB swings (53/35)
  • Double-Unders
  • Sit-Ups
  • Push-Ups
• Run 400m

---

and there it is folks, the world famous, paleo friendly, kettlebell cake!!!

as you can see...the box was all dolled up for the big party!  I think we should leave the streamers up all the time

I've said it before...there's just something special about a famiy that crossfits together.

Tuesday, 07.27.10: Roy

WOD:

"Roy"

Five rounds for time of:

• 15 Deadlift (225/155)
• 20 Box Jumps (24")
• 25 Pull-Ups

---

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, MArine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan while supporting combat operations.  He is survived by his wife Amy and three childran, Michael, Landon and Olivia.