Monday 110829

Another deceptive WOD with the II unders, K2E, and WB to log in the journal.  Also awesome job to all those that showed up to honor “Gator” today for the RX only WOd. It was a brutal WOD and just as suspected the ring push-ups were the dominator. RIP U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California. Thank you for your service. Your sacrifice is not forgotten.

U.S. Soldier’s Creed
 I am an American Soldier.
I am a Warrior and a member of a team.
I serve the people of the United States, and live the Army Values.
I will always place the mission first.
I will never accept defeat.
I will never quit.
I will never leave a fallen comrade.
I am disciplined, physically and mentally tough, trained and proficient in my warrior tasks and drills.
I always maintain my arms, my equipment and myself.
I am an expert and I am a professional.
I stand ready to deploy, engage, and destroy, the enemies of the United States of America in close combat.
I am a guardian of freedom and the American way of life.
I am an American Soldier.

You guys may see a new face in the front of some classes. Wendi Crotts is the newest member of our coaching staff. She holds the following certifications:
Level 1 Trainer, Olympic lift, and Gymnastics. She is scheduled to attend the CrossFit Kids cert Sept 10 and 11 and will be running that program once we affiliate. She also will be teaching
the On Ramp classes along with Leah .  Welcome to the team Wendi.  

WOD
Strength
Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1
During this WOD you will complete all three sets of each before moving to the next.

Then

For Time
Run 500 m Rest 30 seconds
Run 300 m Rest 30 seconds
Run 100 m

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