Due to the Level 1 cert, the box will be closed from 0800 to 1800 Tuesday and Wednesday. We will resume normal class schedule Thursday.

5 rounds for time:

20 OHS (m - 75# / w - 50#)
4 muscle ups (sub is 2:1 MU transitions on lower rings)

The box will be CLOSED for all classes this Tuesday and Wednesday due to the Level 1 cert we are hosting.

If you have med balls and don't mind us using them during the cert, please bring them in. We need all we can get as we have to have 60 for the cert.

I will be picking up 70 chairs and a table tomorrow morning about 1000; if you want to help, let me know. Tomorrow night at 1930, I will be setting all the chairs up and making sure the white boards, table and everything is squared away - if you want to help, come on out!

OK, we are thinking about having an informal get together this Friday at the bowling alley. Some beer and bowling before everyone goes there separate ways for the holidays but no gay present exchanging! I have put up poll so please let me know what you want to do.

Also, after much consideration, in light of the recent "conflict" between Robb Wolf and CrossFit HQ, I have removed the link on the blog to Robb Wolf's blog. Here is the reason:

I know Robb from the nutrition cert and respect his nutrition and training advice; I will buy his books, when they are published and those of you serious about nutrition would be wise to do the same. I know Dave Castro from military operations in combat, well before I began running an affiliate and I also know Greg Glassman pretty well after spending several days with him on a couple of occasions.

Greg and CrossFit HQ have been exceptionally generous to us. We have $20,000.00 worth of equipment thanks to them, we have two Level 1 certs; each with 45 free slots for Soldiers and Greg and numerous others worked their asses off to develop the Lumberjack Memorial Hero WOD and raise money for the fallen at Fort Hood. CrossFit HQ is also taking a team to Afghanistan to give free certs and equipment to Soldiers and is working with me to do the same during III Corp's deployment to Iraq. All of this is ON THEIR OWN DIME!

Robb's blog has descended into unprofessional name calling; a great deal directed at Greg. Greg, Dave and CrossFit HQ, on the other have maintained the high road in this. Due to this, I will no longer actively promote his blog on mine. It is unfortunate that this occurred but I cannot in good conscience continue to support someone who actively attacks those who have been so generous to me, the military and our community here at Fort Hood.

AMRAP in 20 minutes of:

5 Deadlifts
4 Hang Cleans
3 Push Jerks
2 OHSs
1 Rope Climb

Use 1/2 body weight - hang cleans are full squat catch

Check out the article in the Fort Hood Sentinel about the Lumberjack Memorial WOD!! : http://www.forthoodsentinel.com/story.php?id=2632 great picture of Leigh doing a perfect kettlebell swing! If you click the pictures, you can download the high resolution pic.

For time:

Run 400m
21, 15, 9, 15, 21 reps of:
Thrusters (m - 65# / w - 45#
Box Jumps (m - 24" / w - 20")
Kettlebell Swings (m - 1.5 pood / w - 1 pood)
Run 400m backwards