Happy Fourth of July everyone!  We will be running 8AM, 9AM & 10AM classes today and would like to wish all our members and their families a very happy and safe Independence Day!

A) MetCon Prep:

3 sets of:

5 Burpees
5 Pull-ups
5 Pistols each leg (or scaling option)
5 HSPU (or scaling option)
5 American KBS 
– Rest 60s –



For Time: (45:00 Cap)

Run 800 Meters

– Then –

2 Rounds of:

50 Burpees
40 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
30 Pistols (S = Post Pistols, Box Pistols, BW Reverse Lunges in place )
20 American KBS (Rx = 53/35, S = 35/26, Russian KBS)
10 Handstand Push-ups (S = Push Press @ 115/75, Box Push-ups)

– Then –

Run 800 meters

Rx+ = Strict HSPUs

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.