Happy Independence Day!

The Box will be open for the 8am Bootcamp, 9am Crossfit/Cycle and 10am Crossfit Only. The box will be closed for the remainder of the day.

This HERO WOD will take over 30 min to complete. Make sure you arrive on time and start warming up. Drink plenty of water and wear some RED WHITE and BLUE gear!

“LUKE”

• For Time
• 400 meter Run
• 15 Clean-and-Jerks (155/105 lb)
• 400 meter Run
• 30 Toes-to-Bars
• 400 meter Run
• 45 Wall Ball Shots (20/16 lb)
• 400 meter Run
• 45 Kettlebell Swings (53/35 lb)
• 400 meter Run
• 30 Ring Dips
• 400 meter Run
• 15 Weighted Lunge Steps (155/105 lb)
• 400 meter Run

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.