5.30.24

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U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Metcon
“Adrian”
7 RFT
3 Forward Rolls
5 Wall Walks
7 T2B
9 Box Jumps @ 30/24”
Last tested on 6/7/2021

Accessory
50 Tire flips

5.27.24

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

5.25.24

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Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches 

5 min EMOM
2 Snatch High Pulls

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 min EMOM
3 Drop Snatches

5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats

CrossFit
Skill Development
5 Rounds E2M
7 Back Extensions

Metcon
200m Run
30 Single-arm S2O
400m Run
50 Alternating Lunges
400m Run
30 KB Swings
200m Run
RX: 53/35