Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.-crossfit.com

For time:
30 PC/J 135/95
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

*Please wear shin protection if you are climbing.
*Sub 50 ring rows for rope climbs


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.-crossfit.com

We will go over back extensions and hip extensions. A variation that most people do is actually the hip extension version. We can do these off a bench or supermans on the floor.
Another option is do a slow good morning with the barbell.
Whether you are doing back or hip extension please move a the appropriate speed, which is nice and controlled.

Open Gym

Make-Up Day

If you are taking a rest day you can still come in and stretch out/work on mobility.
Mid-line work(planks)and some rowing/bike is an option for active recovery.


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds.

The weight on the thruster is something that you should be able to complete unbroken each round. This is a HIIT workout, so go hard. If you have any overhead, front rack, or thoracic issues please use DBs. DBs are a great tool and can actually make the workout more challenging sometimes. For the sprint you can either measure 100m out and then walk back(but you will need a watch to track your 1min rest time. Or you can run 50m out and back. If you really want to track your exact time on each round then you MUST have a watch.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.-crossfit.com

Dallas 5

5 minutes of:
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Keep score for each station.

The weight should be on the lighter side and the goal is to keep moving. Do not start out at a pace you cannot keep for 5min. If you have shoulder/thoracic mobility issues then please scale the snatch to a power snatch or DB snatch. Train smart!

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members. -crossfit.com

10 DB Rows – each arm
x 3

EMOM for 20
Odd – Hang Power Clean
Even – Pick(DUs/Row/T2B)

Hang Power cleans
min 1-9 – 5reps
min 11-19 – 2reps

30sec DUs
30sec Row
5-7 Strict T2B

50cal Row
7 KB Thrusters
7 Pull-Ups
7 Burpees
50cal Row


You can also use DBs.

***9am open gym canceled

1RM or heavy single


Bench Press

If you are new to lifting then please just work up to a solid 5-7rep and perform 6 sets.
Please ask a coach for help.
If you are not lifting to 1RM then just spend some time working up to a tough double/single and perform 6-7 sets.

***330 & 430pm classes canceled. Sorry for the inconvenience, last second trip for Pops 70th BDay.

Run 800m
30 DUs
20 Sit-Ups
10 Ball Slams

or makeup yesterday

***Friday 330 and 430pm classes canceled
***Saturday 9am Open gym canceled

EMOM for 5
10-15 Push-Ups

1min @each
DB Push Press
X 5

1RM Back Squat
heavy single

Squat holding 45/25lb plate

.com WOD

EMOM for 8
3 Strict Pull-Ups
weighted if you can

For time:
Power Snatch
Box Jump


We are re-testing back squat on Tuesday and deadlift/bench press on Friday.