Rest day-Moving day is Friday & Hung’s Bday today!

I hacked into Hung’s post to let you all know he turns 40 today!!!! Happy Bday to my Awesome hubby and I love you! We will be doing his bday wod once we settle into the new gym so get ready for some bodyweight movement (-:

Great job yesterday by all. You guys make me so proud. It’s great seeing people push a little harder on a Hero WOD. The pain is nothing compare to what they have sacrifice for us. This is a great way to honor them crossfit style!

There were a few of you guys that tore up your hands on this WOD. Make sure we are taking care of our hands before and after a rip. I posted this video, hope it helps.

Outstanding performance from CC, she did not quit and pushed her way through the end. She’s gonna be one tough little crossfitter. Big SB finished with the top time. This guy has put some serious time working his weakness. Way to go guys!

Thursday will be our last official day at this gym. We will be moving to the new location on Friday after the morning WOD. CF has graciously offered up his trailer for the day. After Thursday’s workout we will be stacking mats and taking down the pull up station. If any of you want to stay around and help out that would be wonderful. My hope is to get everything ready for a Saturday WOD. A little birdie told me one of the girls will be showing up.

Thanks again from Michele and Hung.

Hero WOD “Pheezy”



Three rounds for time of:
5 Front squats (165,110)
18 Pull-ups
5 Deadlifts (225,155)
18 Toes-to-bar
5 Push jerks (165,110)
18 Hand-release push-ups

Post time to comments.

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U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

You can take it from rack on FS and PP today.