Thursday

7 Rounds for TIME:
 7 Deadlifts
 5 Hang Power Cleans

RX= 155/105

Rest in Peace, Rob Orlando

Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.

Wednesday

GO…Ruck 1 Hour

Sorinex Exercise Equipment

193 Litton Dr. Lexington, SC

Tuesday

Back Squat: Every 3 minutes x 4 sets (1 heavy rep or building sets)

Bench Press: Build to 3RM, then 6 reps at 80% of 3RM

Why a 6-foot-4, 306-pound NFL draft prospect is…

Monday

21-15-9 Reps for Time:

 Deadlifts (225/155)

 Pull-UPs

“We came here for rings, not watches”

                                 ~ Dan Hurley

FUNday

Tabata…

 Squats 

 Push-UPs

 Lunges

 Sit-UPs

Thursday

 "TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye

Wednesday

 GO…Ruck!