Sunday, January 18

Hope everyone had a fantastic weekend!!

It’s not over just yet, though…


It’s Sunday Funday at CrossFit Bane!!


Get in here for open gym! Do a WOD you missed this past week OR do the posted WOD…



Remember… sign-up for the CrossFit Open here!


It will be a great time (we promise) and we will have a party at the end!!!!!



Sunday, January 18














Athlete’s Choice


Star Spangled Banner (around 9:15am)





‘The Seven’


7 Rounds


7 Thruster (135/95)

7 K2E

7 Deadlift (245/185)

7 Burpees

7 KBS (2/1.5)

7 Pull-ups



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 starts 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.



*** This WOD is one of Jamie and Julie’s favorite. ***