Happy 4th of July.

Remember we are open ONLY from 9-11am.


Tuesday, July 4



See whiteboard

(on your own)



‘The Seven’



7 Thrusters (135/95)

7 K2E

7 Deadlift (245/175)

7 Burpees

7 KBS (2/1.5)

7 Pull-ups


Compare results to 9/5/16.


This WOD is not easy, even if it looks that way. This is a tough one. The weights that are there are not required. We want you to finish this WOD, so pick weights that will allow you to do so.


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.