Announcements

Workouts will be held at 8:30 and 9:45 AM on Labor Day, September 1.

CFS – CrossFit

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

A: Metcon (Time)

Hero WOD “Kevin”

3 RFT
32 deadlifts (185/115)
32 hanging hip touches, alternating arms
800-meter running farmer’s carry with dumbbells (15/10)
Scale as needed, including weight of DLs and DBs. Scale hanging hip touches to V-ups.

B: Metcon (10 Rounds for reps)

Wall ball shots
EMOTM for 10 minutes
5, 6, 7, 8, 9, or 10 reps (20/14 & 10/9)
Commit to completing 50, 60, 70, 80, 90, or 100 reps
Complete unbroken reps for Rx+