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I hope everyone enjoys there 4th of July.



Schedule for Tomorrow:




We have one class at 10:00am 



Workout for Tomorrow:


This is from Crossfit.com and fits in well with our programming, come in and hit it hard for Scott Morrison.




50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.



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28:27 (using 14# ball to 9', 20" box, 1 pood kb) -- very nice work out though my glutes/hamstrings are feeling it now

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